1. Extra food. Thin people must go through this if they want to become strong. Change three meals a day to six meals a day, and add meals 2 hours after each meal. The food you choose is about 0/4 of the 65438+ meal. It doesn't matter that the amount of food will decrease after the meal is added. Even so, your total daily intake will increase.

2. High intensity intermittent aerobic instead of conventional aerobic. If you have the habit of running, then you need to make some changes. Or control the number of runs twice a week, or use high-intensity intermittent aerobic instead. Studies have found that high-intensity intermittent aerobic exercise can minimize your muscle loss and is an absolute weapon to reduce fat and gain muscle. 3.8- 12RM. Always remember that thin people need to stimulate their muscles to become strong. The most effective number of exercises to stimulate muscles in each group is 8- 12. You need to choose a weight that can only be done 8 times. After constant training, when you can do 12 times, increase the weight and do it 8 times.

4. do full-body training. It's very important for thin people to be strong and to include all the big muscle groups in your plan. Give priority to compound movements that can stimulate more muscle groups, such as bench press, squat, hard pull, etc.

Stretch. Many people ignore stretching. Stretching can definitely make you finish your training at your best. Learn this yourself.

6. Platform period. If you encounter a platform period, congratulations, you must have made some achievements, and your body is developing towards a better second stage. Don't worry about the platform period, consider making some changes and you will get through it smoothly.

7. Eat before and after training. Before training, you can drink some sports drinks with high protein and carbohydrate, which can stimulate muscles with the most vigorous energy, achieve the best muscle gain effect, and also prevent muscle consumption during training. Diet after training is very important, and high protein and carbohydrates are essential. It is recommended to take it twice after training for half an hour each time.

8. About rehabilitation. Recovery includes three key points, one is eating mentioned above; In addition, to control the number of training, it is recommended that thin people become stronger 3-4 times a week and don't go too far; The third is sleep. If you can sleep 7-8 hours a day, wait for your muscles to skyrocket.