Thin people need to gain muscle, and when they gain muscle, their weight will naturally go up. Instead of blindly trying to gain weight, eating a lot of high-calorie foods and getting fat. If you gain weight, your body fat will also increase. This is not to gain muscle, but to gain weight. Muscle gain is a long process, starting with eating and practicing: excessive consumption and excessive recovery.

I. Training

Do more strength training, especially muscle strength training, such as dumbbells, barbells and other weight-bearing projects. Through the continuous stretching and contraction of muscle fibers, it leads to fractures. After repair, it is muscle growth. The proportion of aerobic training can be reduced, such as running, which we can classify as 15 minutes of warm-up.

Second, diet.

Muscle fibers need to be repaired after being broken, which requires us to supplement enough protein. protein is the main component of muscle. Secondly, take enough calories, so as to ensure the energy supply during training. We can eat one more meal every day within 2~3 hours before training, and the total calorie intake is 300~500Kcal more than the normal diet, but we should not eat some junk food, such as unsaturated fat, such as nuts and fish, in pursuit of high calorie. , is a healthy and relatively high calorie food.

Third, rest.

Long-term high-intensity training, if you don't have a good rest, your body will be overwhelmed and the training effect will be affected. So after a month or two of training, you should arrange a few days' rest for yourself, and then meet the new exercise in the best condition.

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