In fact, there is no need, that is to say, there is no need to eat yourself fat before practicing muscles. Instead, in the process of gaining muscle, your muscles will become more and more developed, and your lean body weight will gradually rise, while excess fat will not be needed. Thin people don't need to eat fat first to build a muscle, because muscle is muscle and fat is fat. Fat does not turn into muscle, and muscle does not turn into fat. The growth of human body fat is through the intake of high-calorie food, but it cannot be consumed by itself, and the excess heat is converted into fat and stored in the body. The growth of human muscles is to "destroy" muscle fibers through exercise, and then replenish and restore them, thus promoting muscle growth.

How do thin people gain muscle?

Diet plan

Eat high-quality protein, such as boiled eggs, lean meat and fish; Try to choose unsaturated fats, such as deep-sea fish and nuts, but pay attention to the intake; Carbohydrates should be diversified as much as possible, and coarse grains should be taken in flour and rice. In addition, fresh vegetables and appropriate fruits should be satisfied as much as possible to achieve a balanced nutrition.

training plan

Heavy weight: few groups, compound action, free weight.

Heavy weight: after full warm-up, do 6~8RM intensity, and rest for 90 seconds between groups.

The number of groups is small: generally, the large muscle group uses 4 movements, and each movement has 4 groups; The small muscle group uses 3 movements, and each movement has 3 groups.

Compound actions: multi-joint actions such as bench press, squat, pull-ups, push-ups and hard pull are called compound actions. Thin people need to practice more when getting started.