In fact, there is still a misunderstanding, that is, many thin trainers feel that they want to gain weight. Please note that weight gain and muscle gain are not the same thing. Weight gain is just a number. You can say that your weight has increased from 70 kg to 90 kg, but the 20 kg that you can't increase is muscle, because there must be fat in it. I also believe that the weight gain in most people's minds is actually to gain muscle and increase girth. But as a fitness person, we generally care about our body fat, so what we can do is to reduce the increase of fat and increase the amount of muscle as much as possible while gaining weight.
It is normal that you must set a high standard for your diet. What is the ratio of each carbohydrate, fat and protein? Although we increase the importance in order to make calories higher, we should also purify food like reducing fat, eat healthy and pure food as much as possible, and let our bodies absorb, digest and synthesize muscles efficiently.
In terms of training, it is still necessary to focus on strength training, because resistance is the most critical and fundamental factor to increase muscles. We hope that the training methods will not remain unchanged, such as super group, descending group, gradual overload, small weight and multiple groups, large weight and less times. We should mix all kinds of training, so that our bodies can get different stimuli in different ways as much as possible, and avoid being used to one stimulus for a long time and being inefficient.
Then you should also add appropriate carbohydrates after training. Protein, if conditions permit, you can supplement some trace elements, and vitamins are also highly recommended. What I want to emphasize here is that although carbohydrates should be supplemented in time after training, it is not necessary to drink protein powder immediately, because protein powder will give people a very strong feeling of fullness. Some people feel uncomfortable after training, so it is recommended to drink it later. Of course, it should be noted that protein powder is not efficient within half an hour after training.
In fact, our thinking is in two aspects. First of all, our diet. If you want to get the most efficient muscle without increasing excess fat, you must meet reasonable and high-standard requirements in your diet. Then in terms of training, we should focus on strength training, let the body fully carry out anaerobic training, and let the muscle fibers tear and synthesize. This is the key to muscle building. Another aspect is rest. If we don't have a good sleep time, then no matter how accurate our diet is and how hard we train, it will still be in vain, because our bodies also need proper charging, muscles need to be repaired and synthesized, and our bodies will gradually become stronger during sleep.