Many people in the world are worried about losing weight, but there are also many people in the world who are worried about gaining weight and muscle. I believe that boys don't want others to say that they are weak, so it is very important for those thin people to gain weight. So what should they do?

1, looking for reasons for thinness

The reason for thinness may be heredity and living habits. If you have eaten well at home since childhood, but you have never gained weight and your family is thin, then it may be a genetic problem. The basal metabolic rate of this gene is extremely high, and the muscle growth rate is very slow.

However, the fat growth of this body type is also relatively slow, and the body fat is very low, so thin people are generally born with abdominal muscles, because there is no excess fat in the abdomen.

Low body fat means that there is no need to strictly control diet. For foods with high fat content, you can be casual and maintain a high separation of beautiful muscle lines.

Step 2 increase nutrition

Adding nutrition to the diet is very important, just like people who lose weight. If you want to lose weight without controlling your diet, you are daydreaming!

Thin people gain muscle and weight, and it is important that they consume more energy than they do. In life, we must insist on eating breakfast, not partial eclipse, choose good food from protein such as eggs and milk, drink more nutrition porridge, eat something that can provide calories one hour before exercise, and supplement protein and proper carbohydrates in time after exercise.

To gain muscle and weight, you need more meals, which means that three meals a day can be divided into 5-6 meals: breakfast, brunch, lunch, lunch, dinner and midnight snack, so that you can eat more calories in a more balanced way. Six meals a day can make amino acids better absorbed, which is very helpful for the recovery of muscle fibers.

3, adhere to fitness training

First of all, we must firmly believe that fitness training will definitely help you gain muscle!

If you want to increase muscle strength, you need to do strength training. The greater the weight, the less times. Generally speaking, the fitness industry can try 8- 12RM training weight. Whole body exercise, mainly large muscle groups (chest, back, legs, abdomen).

You can exercise regularly 3-4 times a week for about 60-90 minutes each time, depending on your physical strength. You can practice two muscle groups at a time, each muscle group does 4-5 movements, and each movement does 4-5 groups.