However, many thin people are skeptical:
How do thin people gain weight?
Simply put, it is very difficult to gain weight simply. I am afraid that most men have tried to eat fat, chocolate and alcohol, and the effect is not obvious. Weight and figure are determined by many factors, such as heredity, habits and endocrine level. Just like fat people lose weight. Simply changing the intake of diet may not be effective in changing weight.
In addition, the concept of fattening itself is more dangerous. Just don't gain too much weight. If you really eat a lot of fat quickly, metabolic diseases such as diabetes and hypertension will also be born with the years.
Do you want to gain weight and become such a superman? Ho ho!
To sum up, therefore, you don't need to gain weight, but gain muscle. The increase should not be the simple weight, but the lean weight, especially the male muscle.
However, many people are thinking, if you want to build an ideal figure, do you want to gain weight first, and then turn fat into muscle?
The answer is. . . Absolutely not. . .
First of all, there is no direct conversion relationship between fat and muscle. In other words, fat will not become muscle, and muscle will not become fat. If you want to exercise your muscles, you don't need to eat fat beforehand.
Secondly, muscle training needs the secretion of ketone. Ketone is a very important hormone for men. Ketone can increase muscle and strength.
But like many hormones, the content of fat and muscle will have a great influence on ketone secretion. Increasing fat will reduce the secretion of ketone and reduce the body's sensitivity to ketone. That is, even if your ketone secretion remains the same. The increase in fat will also make your body's use of ketones inefficient. I'm afraid it will be more difficult to gain muscle.
Or do you want to gain muscle into such a superman?
I will always be by your side! Summarize the improvement of thin people's figure. The best way is to increase muscles through strength training and build your own muscle armor.
If you are born thin, the most important thing to improve your figure is practice and diet. Next, talk about how to practice and how to eat.
The focus of skinny training must be the increase of muscle circumference, so the training mode of increasing skeletal muscle will be adopted. 1 How to practice? Only a part of training a day.
2. Take each action and do three groups.
3. Each group should be exhausted.
4. Medium and high load (about 80% of the maximum weight of this action)
8- 12 times in each group.
Many experiments have proved that this is the most powerful training plan to increase muscle circumference.
Thin people's muscle building plan is different from ordinary people's training. At first, you won't warm up by running, but by training many times with a small weight (generally, you can use an action group with 30% of the maximum load and more than 20 times as a warm-up and do two groups). On the one hand, it avoids the negative influence of aerobic exercise on muscle growth. On the one hand, you can also fatigue the training ground in advance.
After the formal group, there is no need to do too much aerobic training, or even not to do it. Studies have proved that aerobic exercise after resistance training will have a negative impact on muscle growth. At the end of the training, please do special stretching. Stretching contributes to large-scale muscle growth.
How to eat to gain muscle, the key is to cooperate with training and how to eat. Three points depend on practice and seven points on eating. Muscles don't grow during training.
Strength training is like blasting (destroying muscle fibers, etc.) ). Dismantle the building when exercising muscles, and then build a team (endocrine ketone, growth hormone, etc. Bricks (sugar intake, protein) must be rebuilt into better buildings (bigger and more powerful muscles).
Therefore, the key point is to ensure good demolition, find the best construction team (improve endocrine level) and give enough construction bricks (eat more and drink more).
The diet and tonic plan for lean people to gain muscle is to eat carbohydrates, such as starch staple food, drink honey in sugar water and eat some sugar. Promote insulin secretion from half an hour to fifteen minutes before training.
Take 3-5g creatine at the same time. Because creatine can increase the absorption and utilization of sugar water by muscles, and improve strength and anaerobic endurance. More importantly, it can promote muscle recovery and growth. Currently, creatine is one of the safest supplements.
It is best to drink sports drinks and eat sugar to supplement the simplest sugar during training. It is best to add about 20 grams of protein powder that can be digested quickly to sugar. Because the simultaneous intake of sugar and amino acids can increase insulin secretion and promote the recovery of the body.
Take 3-5g creatine and dozens of grams of sugar protein powder immediately after training (in short, thin people can't grow muscles without eating sugar and protein).
The entry-level process of slimming and muscle building 1. Take 3-5g creatine, 6g branched-chain amino acids and 3g HMβ with a bottle of sports drink (or honey water, etc.). ) The first fifteen minutes.
2. Warm-up with small weight (30% of the maximum load) and multi-joint movements for many times (20 ~ 30 times), chest: dumbbell bench press, back: neck pull-down, legs: squat. Group two.
Group 3.3, 8- 12 times, heavy weight compound multi-joint movements (as above, about 80% of the maximum load)
4. High-weight fixed equipment movement, 4 groups, the first two groups, 8- 12 times (80% load), the last two groups, 5-8 times (85-95% load), optional movement, chest: Hummer chest push or fixed equipment chest push. Back: rowing in a sitting position or fixing the back muscle trainer. Legs: Huck squats or lifts his legs.
5. Postural isolation training, moderate weight (70-80% of the maximum load), 12 times, 5 groups. Optional action, chest: Longmen zipper clip chest. Back: Rowing with barbells or dumbbells. Hip lift: hip lift. Leg: quadriceps stretching training machine.
6. Take 1.5 liter pulse plus 20 grams of instant protein powder during training.
7. The final stretching training area 10 minute.
8. Take 5g glutamyl after training. Then eat, and take 3-5g creatine before meals. The meals are mainly carbohydrates (rice, steamed bread and noodles) and protein (lean meat, fish and shrimp, milk and eggs). Try to eat less fat.