Why do you want to gain muscle?
1) Exercise helps to lose weight, increase 1 kg muscle and consume 1 10 calories.
Increasing the body muscle index will not only affect the slimming effect, but also help to reduce fat, enhance metabolism and shape lines. Some experts pointed out that every 0.5 kg of muscle will consume 30-40 calories every day.
In other words, adding 0.5 kg of muscle will consume extra calories equivalent to 1.5 -2 kg of fat calories every year, which is conducive to keeping fit and improving your basic metabolic level.
2) Consolidate the effect of losing weight, and lose weight quickly without rebounding.
If you diet unilaterally to lose weight, you will lose weight, but because of insufficient nutrition and lack of exercise, your body's metabolism is slow. Once you resume dieting, you will soon rebound, even fatter than before, which is not worth the loss.
And exercise muscles, first of all:
1) Be strong first.
Greater strength means more muscles. Strength training is best to start with weight-bearing exercises, because it allows you to start with a small weight and then increase it continuously.
Every time I exercise, I gain some weight and force myself out of my comfort zone. To get through the bottleneck period, we must break down the obstacles by strength. Only by joining strength training can you help yourself to increase your muscles better.
Common unarmed strength training at home:
Jump squat:
Push-ups:
Foot roll:
Flat bracket:
2) Do free weight training
If you train at home, dumbbells are very good auxiliary training equipment, although they are not suitable for the main training.
Safety: The machine forces you to do some fixed and unnatural actions. These behaviors may cause physical injury. Free weight training repeats natural movements.
Efficiency: Free weight training forces you to control your weight and balance. This is better than the machine to exercise muscles, because the machine has helped you to ensure balance.
Efficacy: The strength gained by machine training cannot be transferred to free weight-bearing equipment or real life. No machine can help you control your balance in real life.
Diversity: You can do hundreds of exercises with only one dumbbell. It can also save money and space.
3) Do combination exercises
If you have practiced basic strength and muscle mass, a single training is not bad, but if you are going to gain muscle, it is best to stimulate multiple muscles at the same time.
Instead of endless biceps bending, palms outward, palms inward, pull-ups and barbell strokes. You don't have to stretch your arms, you can do bench press, lift pressure, or bend your arms in parallel bars. Of course, don't do leg flexion and extension, do some squats and hard pulls.
It should be noted here that the exercise must start from the major tendon and then spread to the minor tendon.
4) Pay attention to the details of training:
Squat is good for your whole body. This is the most important training. Once you can squat with a weight of 300 Jin, you must be completely transformed. This is a free-weight squat with the hips below the knees.
When you do squats and hard pulls, all your muscles tighten. These movements make your body a whole and let you cope with heavy things. Don't waste time on biceps bending. If you can squat down and pull hard with a load, your arms must be already thick.
Of course, be careful with your knees when doing squats, and don't use too much force to cause knee injuries.
When you have laid a good foundation, it is good to do some body separation training, but only if you can squat with a weight of 300 kg. At first, I still do some combination exercises, such as squat, hard pull, bench press, barbell rowing, head barbell push, pull-ups, parallel bars arm bending and so on.
5) Ensure recovery
Professional athletes train five or six times a week. However, they didn't do that at first. It was not until they became bigger and stronger that they increased their training intensity. If you want to train according to their plan, you will get hurt because of overtraining.
Rest: Muscles grow at rest, not during training. At the beginning, I did full-body training three times a week, focusing on training intensity, not training time.
Sleep: Growth hormone that promotes muscle growth is released during sleep. Try to rest for 8 hours. If your lifestyle allows, take a nap after fitness.
Drink water: this can avoid dehydration and help muscle recovery. Drink two glasses of water every meal, and drink a little from time to time during fitness training.
Eat:? Eat like a horse, sleep like a baby, and you will grow like a weed? . If you don't add enough calories to ensure recovery, no amount of training is useless.
6) Pay attention to diet
Protein has the highest thermal effect. You need to consume 1g protein per pound every day to gain and maintain muscle. That is to say, if your weight is 160 kg (about 144 kg), you need to consume 160 g of protein every day.
Protein: Red meat, chicken/duck, eggs, whey, milk.
Carbohydrates: brown rice, oats, whole wheat pasta, quinoa.
Vegetables: spinach, broccoli, tomatoes, salads, carrots.
Fruits: bananas, oranges, apples, pineapples and pears.
Coarse grains: sweet potato, corn.
For some thin people, you must pay attention to eating more when you gain muscle. Food is more important than training. However, you must eat enough food to get the best recovery. Most people do not have enough to eat. You should eat more to gain muscle.
Eat breakfast: replenish energy in the first hour after getting up in the morning. Get into the habit of eating breakfast.
Diet after training: Supplementing protein and carbohydrates after training will help muscle recovery and rebuild energy reserves.
Take it every 3 hours, 6 times a day. Give your muscles a stable supplement of protein, accelerate muscle repair and recovery, and accelerate metabolism.
7) gain weight (suitable for people with long muscles)
If your weight is only 140 kg (about 127 kg), then no matter how hard you train, you will not appear muscular. Go and see the guide on how to gain weight for ribs. Here is the most important part.
Eating high-calorie food: 100 grams of raw spinach contains 25 kilocalories, but 100 grams of rice only contains 380 kilocalories. Eat some pasta, oatmeal, olive oil, assorted nuts, etc.
Increase strength: increase the weight of your squat to at least 300 pounds (about 272 pounds), and the size of your muscles is directly related to the strength you gain. If you want to gain muscle, you must first increase your strength.
Drink whole milk: If you don't care about eating more fat, add 1 gallon whole milk to your daily diet and make it the first priority. If you can combine this with squat exercises three times a week, you can gain 25 pounds a month. Perseverance. Increase strength, record progress, and persevere until you get the muscles you want. Stick to this method for two months, and you will see great changes in your body.