What you say is a folk saying and a misconception in people's cognition. Don't be influenced by it. As long as you pass scientific and systematic strength training, your muscle fibers will gradually thicken, your muscles will become more prominent and your body will become stronger.
If you are a very fat person, the fat content is over 30% for men and over 40% for women. And you want to lose weight and exercise your muscles, so I suggest you use the first method, lose weight first and then exercise your muscles. Why do you suggest this? Because for people who are too fat, it is recommended to lose weight at the beginning of fitness, do more aerobic exercise, improve their cardiopulmonary ability and physical fitness, and prepare for later muscle training. If you are not so fat, the fat content is 20% for men and 30% for women. And you want to lose weight and exercise your muscles, so I suggest you use the second method, exercise your muscles first and then lose weight. Because for a person who is not so fat, improving muscle mass and increasing muscle content can not only exercise muscles, but also achieve the goal of losing weight.
Look at your training purpose
Fat is an important energy-supplying substance.
When doing a lot of strength training
Adequate fat can ensure your calorie supply.
Muscle exercise, immune system work and muscle growth all consume calories.
It can be said that if you are slightly fat, muscle training will be more effective than when you are thin.
If you are thin, pay attention to nutrition, especially drinking glucose before and after training, which can make up for your weakness.
Do thin people need to eat fat first to practice muscles? 1 In fact, thin people don't need to eat fat before they practice a muscle, because muscle is muscle and fat is fat. Fat does not turn into muscle, and muscle does not turn into fat. The second step: the growth of human body fat is through the intake of high-calorie food, but it cannot be consumed by itself, and the excess heat is converted into fat and stored in the body. The third step of human muscle growth is to "destroy" muscle fibers through exercise, and then replenish and restore them, thus promoting muscle growth. Therefore, thin people need to rely on scientific exercise and supplement high-protein food to promote muscle growth. From the point of view of fitness, scientific exercise is to exercise the muscles of the whole body with a large weight and a moderate number of times (8 to 12). Supplement high-protein foods such as protein, beef and shrimp after each exercise.
Do thin people have to gain weight before practicing muscles? When you say gain weight, do you mean gain fat?
Not at all.
Growing muscle and fat are two different things.
While practicing muscles, we should pay attention to supplementing animal protein to thicken muscle fibers and strengthen the body. I know a male classmate who keeps fit for a long time and has a very good figure. He eats six proteins every day, which he says is to grow muscles. You can try it like this.
What is the method of gaining weight first and then gaining muscle? 1. Eat at least four meals a day. Besides eating three meals a day on time, you should also eat something high in fat and protein before going to bed at night. My financial resources are limited. Of course, I only eat eight-treasure porridge and glutinous rice balls before going to bed. Every meal is more than your usual appetite, reaching 65438+ 0.5 times your usual appetite. Never eat according to your feeling saturation, because you feel full, but not full, which makes you keep a "thin" figure for a long time. Be sure to measure enough, and eat full at every meal, not full. In fact, if you eat again, you will find that you can eat again, but your appetite makes you misjudge that you are full.
2. Try to eat more food, especially pork, which is fatter. Beef and fish should also be supplemented. It is better to have big fish and big meat when the economy allows, but it should also be accompanied by rich vegetables and fruits. It is best to eat nutritious and delicious food, which will make your appetite better.
In order to increase the intake of diet and gain weight, thin people must provide the body with all kinds of nutrients needed to synthesize tissues. The diet should be rich and varied, and they should not be picky eaters or partial eclipse. Protein should eat more foods rich in fat and carbohydrates (starch, sugar, etc.) when it has sufficient intake. ). In this way, excess energy can be converted into fat and stored under the skin, making thin people gain weight.
Excuse me, gain weight first and then exercise or exercise first! Back muscles? It is best to practice while holding.
Thin people need to eat fat before they can exercise their muscles. This is a wrong idea. ? When thin people practice muscles, the focus is on gaining weight. The following is the healthy weight gain at 10:
Eat 5-6 meals a day: Because of high metabolism or low nutrient absorption efficiency, thin friends can eat a meal every 2-3 hours to ensure that the body has residual heat to make muscles.
Eat quality food: Please keep all food natural, and processed food will only affect health.
Eat more protein: protein must be the main diet for skinny friends to gain muscle, with an average daily intake of1.5g of protein per pound. For example, a friend of 100 lb (90 kg) will eat 150 g of protein.
Proper amount of carbohydrates: carbohydrates play an important role in the process of muscle gain. Too little will not lead to muscle growth, but too much will turn into fat. It is recommended to consume 2 grams of carbohydrates per pound (0.9 kg) of body weight every day. Please use high-quality complex carbohydrates as the main source, such as sweet potato, quinoa and brown rice.
Establish a diet and training log: by recording daily diet and training, you can analyze the reasons for success or failure and make your weight gain process more efficient!
Focus on multi-joint weight-bearing training movements: all movements involving more than one joint can effectively improve muscle strength and circumference, such as squat, bench press and pull-down. Especially the training of lower limbs helps to release hormones that make muscles grow, so you must practice your feet well!
Rest time between groups is 60-90 seconds: Research shows that human body can secrete growth hormone if the rest time is kept within 60-90 seconds when engaged in heavy resistance training.
Give muscles time to recover: It takes an average of 48-72 hours for a group of muscles to recover, so please make sure that you don't train the same group of muscles for two consecutive days, because muscles only grow when they are resting.
Don't do more aerobic training: For thin friends, the purpose of aerobic training is to strengthen cardiopulmonary function, so there is no need to do too much jogging, cycling and other training, 30 minutes each time 1-2 times a week.
Patience: It may take you half a year to see the change, but please don't lose heart. As long as you follow the above suggestions and persevere, you will definitely gain weight and give yourself confidence!
In addition, some fitness experts will use some extra? Protein powder? Muscle powder, etc. Among them, muscle-building powder mainly contains carbohydrates that can be absorbed quickly and a part of protein, which is more suitable for thinner friends. what's up Login? PQ？ Fitness. Official website? Get to know it and see which one is suitable. Is it there, too Guimiao New Village? what's up Franchise stores, compared to others? Buy? Channel, more? Promise.
My weight is 173, 150 kg. Do you need to lose weight first to practice muscles? No need. Generally, if you are young, the coach will arrange your diet structure. If you become stronger, you will get twice the result with half the effort. Without fat, where can you get muscle?
Should thin people eat fat before building muscles? Muscles are exercised by insisting on exercise, which has nothing to do with being fat or thin. If you want to train your muscles well, you must plan the time and amount of exercise every day and stick to it every day. This amount can be decided by yourself, or you can ask some sports coaches to help you plan. If this happens again, you won't increase your exercise once a month or two. You can try.