Scientific and healthy muscle and fat gain requires a set of systematic methods, which need to be strengthened from three aspects: diet, fitness and sleep. These three aspects are very important and indispensable! The principle and method are as follows
Diet:
You should eat more high-quality foods rich in carbohydrates and protein, and eat five or six meals a day. You need to eat 6 grams of carbohydrates and 1.8 grams of protein every day for a weight of about one kilogram. For example, if your weight is 120 kg, you should eat 360g of carbohydrates and 108g of protein every day. Because thin people generally have poor digestion and absorption ability, so don't eat enough for every meal, and eat more supplementary nutrition.
Foods rich in carbohydrates are: rice, noodles, steamed bread, potatoes, sweet potatoes and so on.
Protein-rich foods include: egg white, chicken breast, beef, shrimp and so on.
About fitness:
1. First, train large muscle groups. Thin people want to see the effect of getting stronger quickly, and give priority to training large muscle groups, including chest, back and legs, which is also the most important way to gain weight.
2. Methods: Heavy weight, high group number (4-6 groups), 6- 10rm, compound movements, mainly free weight, such as squat, hard pull, pull-ups, bench press and other multi-joint movements. Rest between groups for 60~90 seconds. With the weight increasing, the muscles will grow up slowly.
3, planning, training for 3 or 4 days a week, you can refer to the following training plan, and then adjust according to your own situation:
Monday: chest+three arms;
Tuesday: legs+shoulders;
Friday: back+two arms;
Sunday: Legs+Abdomen
Sleep:
Muscle repair and growth are carried out during sleep at night, and growth hormone is also secreted during sleep, so if you want to gain muscle, you should ensure at least 8 hours a day. Adequate rest can also help the digestive system work better and improve the absorption rate.
Exercise and sleep are both methods to improve digestion and absorption rate. I recommend you to see what Zhuo Shu shared in gaining weight. You can naturally see the effect of gaining muscle and weight by training yourself and adding meals every day!