Recent studies have found that resistance training combined with aerobic exercise for 2-3 days a week will have better muscle building effect than simple strength training. Moderate aerobic exercise plus strength exercise every week can have the effect of both internal and external training.
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Foods to eat for muscle gain:
1, nuts. A wide variety of nuts are rich in protein, which is beneficial to muscle growth. 1 cup of almonds (about 227g) contains 30g of protein and 7 1 g of "good fat".
2. Douchi and tofu. These two vegetarians are good for muscle growth and are excellent substitutes for meat food. Moreover, fermented douchi is easier to be digested and absorbed. 1 cup of lobster sauce (about 185g) contains 30.78g of protein.
3. Quinoa The United Nations designated 20 13 as "the year of quinoa". A cup of raw quinoa (about 185g) contains 24g of protein and 9 kinds of important amino acids that cannot be produced by human body. Quinoa also contains a lot of carbohydrates, which can ensure the energy supply for long-term high-intensity exercise.
4. Seed food. Seed foods such as flax seeds, sesame seeds, pumpkin seeds and sunflower seeds are rich in protein and "good fat". Flaxseed is also rich in omega-3 fatty acids, dietary fiber and various antioxidants.
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