Many fat people will say "I get fat when I drink water", and many thin people complain that "I have never been fat". The thin man can't understand the sadness of the fat man standing on the scale, nor can the fat man understand the desolation when the thin man is easily pushed down. Unless you already have an ideal body shape, or you don't care about your body shape at all, being too fat and thin is all distress. Online fitness information is mostly about losing weight, but rarely about gaining muscle. Let's talk about muscle gain today. People are not born equal in size. Human body types can be roughly divided into three categories: ectoderm, mesoderm and endoderm. Ectodermal layer: slender, narrow shoulders, high metabolism, difficult to grow meat, mesoderm: broad shoulders, muscular, hard body. Although being too thin is the distress of many people, the advantage of ectoderm is that although a considerable part of human body shape is determined by genes and acquired factors (exercise, diet, etc.). ) will have a great influence on body shape. Many thin people who want to gain muscle are far from reaching the potential of genetic determination. In other words, many thin people can gain weight through proper training and reasonable diet, and bid farewell to the ribs. Muscle gain requires persistence. Have you tried? When we talk about weight gain, we don't simply eat and drink to increase the body fat, but to increase the muscle and fat continuously and healthily. So it takes a long time and the process is very arduous. As for whether to follow, that's your choice: 1. Eat 5-6 meals a day. Because of high metabolism or low nutrient absorption efficiency, friends with thin buttocks can eat once every 2-3 hours to ensure that the body has enough calories to make muscles. Intraembryonic type: short and strong, easy to grow muscles, easier to grow fat, slow metabolism and soft body. Thin people who can't get fat no matter how they eat are mostly ectodermal. The slender skeleton and relatively high metabolism make it difficult for them to gain weight.

2. Eat quality food. Although we recommend eating every 2-3 hours, the quality of food is very important! Please keep all foods are natural ingredients, and processed foods will only have an impact on health. Besides, you all want muscle, not fat! Eating a lot of protein to make thin friends gain muscle must be based on protein, with an average daily intake of 1.5g protein per pound. For example, a friend who weighs 100 kg (90kg) will eat 150g of protein. For muscle gain, I believe most people are not very clear about how to eat. Today we will tell you how to feed your muscles. First of all, you must eat enough protein, such as beef, chicken breast, shrimp, fish and so on. You can also drink a cup of protein powder after training. Try to eat more complex carbohydrates and foods, such as rice, noodles, potatoes, cereals, corn, sweet potatoes and so on. Eat more meat with high nutritional value and less fat in protein. Squid has a strong taste and tastes a bit like chicken. If you have no time to prepare food, you might as well buy some canned squid. Every 100g squid contains up to 25g protein. Even better, there is almost no carbohydrate in 100g, and the fat content is only 2.8g ... quinoa.

Quinoa is native to the Andes in South America and is the main traditional food of Inca aborigines. The content of protein is as high as 16%-22% (beef 20%), and its quality is equivalent to that of milk powder and meat. It is rich in a variety of amino acids, including all 9 essential amino acids necessary for human body. Compared with other vegetables, the protein content of mung bean is much higher, which is why many plant protein powders choose it as raw material. Every kloc-0/00g mung bean contains 23.8g of protein, 58.8g of carbohydrate, 0.5g of fat, 80mg of calcium, 360mg of phosphorus and 6.8mg of iron. It also contains carotene, vitamin B 1, B2, E, nicotinic acid and various mineral elements, and contains various amino acids such as methionine, tryptophan and tyrosine. If you want a reason to drink hot chocolate, here it is. Sugar-free cocoa powder is a very good source of protein, and it won't increase your calorie intake. Each teaspoon of sugar-free cocoa powder can provide 1g protein, add it to low-fat milk, and then you can enjoy your high-protein cocoa milk! Every 100g of dried chickpea contains 60% water, including 8.9g of protein, 2.6g of fat and 27.4g of carbohydrate, which can provide 686.5kJ of heat. In addition, chickpea is rich in folic acid, potassium, magnesium, phosphorus, zinc, copper and vitamin B 1, and also contains a certain amount of nicotinic acid, vitamin B6, pantothenic acid, calcium and a lot of cellulose. 4. Proper carbohydrate plays an important role in the process of muscle gain. Too little carbohydrate will not grow muscle, 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. 5. Establish a diet and training diary, and make muscle gain a systematic plan, so that you can persevere. At the same time, you can record your daily diet and training to analyze the reasons for success or failure, so that your weight gain process is more efficient! 6. The emphasis is on multi-joint weight-bearing training movements. All exercises 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! Two sets of dumbbell family fitness programs for thin people to gain muscle recommended tips: two sets of dumbbell family fitness programs with different exercises for 8 weeks are suitable for beginners and people with a certain foundation. For your reference! First, preparation before exercise: 1, prepare a 5-6 square meter sports ground at home. 2. Prepare a rubber mat or carpet and put it under the bench to prevent the dumbbell from damaging the floor when it is placed on the ground. 3. Prepare a mirror to hang on the wall in case of correcting actions during exercise. 4. Prepare a stereo or tape recorder to play music during exercise, which can improve the enthusiasm of exercise. 5. Prepare a sitting stool or a bench that can adjust the inclination of the lying board. 6. Prepare a pair of dumbbells with adjustable weight and lock clips. Three: Dumbbell Fitness Program: 1, Dumbbell Fitness Program for Beginners (8 weeks) Day 1: Dumbbell Bench Press 3* 12RM Up-sloping Dumbbell Flying Bird 3* 10RM Sitting Dumbbell Flexion and Extension (Single Arm) 3* 12RM Dumbbell Flexion and Extension. 12RM Dumbbell Bend 3* 12RM Dumbbell Hammer Bend 3* 12RM Day 3: Bend the Dumbbell Side Lift 3* 12RM Dumbbell Side Lift 3* 12RM Dumbbell Press (arm) 3* 12RM.