The exercise prescription for increasing muscle weight is different from weight gain in mechanism. Because "fattening" as its name implies is to increase the proportion of body tissue fat, and muscle gain is to increase the physiological cross-sectional area of muscle through resistance exercise, so as to achieve the purpose of muscle gain and weight gain. Human body composition is mainly composed of fat and lean body weight. Lean body mass includes bones, muscles, water and other internal organs. Meaningful "weight gain" should focus on the increase of muscle proportion in the body. That is to say, under the premise that the weight increases to the normal value, the proportion of muscle in this increased weight should be as large as possible. Thin people want to gain weight, they need to gain muscle, not just gain weight.
Exercise: For those who have just started to gain muscle, it is recommended to do strength exercises 2-3 times a week, mainly for large muscle groups, such as pectoralis major, biceps brachii, triceps brachii, latissimus dorsi, quadriceps femoris, gluteus, triceps brachii and so on. Practice 2-3 groups for each movement, and each group repeats 8- 12 times. In addition, aerobic training, such as running, cycling, swimming and so on. , 2~3 times a week, 30 minutes each time, to increase cardiopulmonary function and improve physical fitness.
Diet: Many people don't gain weight after a period of exercise. It is likely that nutrition has not kept up. Eat foods rich in protein and carbohydrates, as well as vegetables and fruits for three meals. Protein is an important part of muscle tissue. When you do strenuous exercise, you need to make sure that you can get enough protein to help you recover and repair muscle cells and increase muscle volume. For example, eggs, beef, fish, chicken breast and milk are all high-protein foods.