Skinny guys are better at building muscle than losing weight
The world says it's hard for fat guys to lose weight, but the truth is that skinny guys who want to build muscle are much more
Skinny guys are better at building muscle than losing weight
The world says it's hard for fat guys to lose weight, but the truth is that skinny guys who want to build muscle are much more likely to lose weight than fat guys! The muscle building needs the right methods and skills, otherwise it is likely to be in the same place. How can you gain muscle more efficiently and develop a satisfactory body line? The following set of fitness professionals taught by a set of skinny muscle building program, hurry up and learn!
Skinny guys gain muscle than lose weight in a good way 1
A, low-intensity aerobic training
Skinny guys need aerobic? Of course you need it, just not for the purpose of fat loss.
Because there are two effects of cardio training, fat loss is only one of them, the other is to raise the basal metabolic rate.
So arranging 1-2 times a week of low-intensity, long-duration aerobic training, such as jogging for 60 minutes, can enhance the body's ability to exercise and boost the basal metabolic rate, so that the appetite will also be great!
Second, eat
Eat for fat people is simple, but for thin people is more difficult.
Everyone's eating habits, slowly reaching a balance in life, so some people fat, some people thin!
So the dietary aspects of thin people, but also to change the previous eating habits.
Want to gain muscle, first gain weight is the success of the thin man.
Skinny people in the process of muscle building, do not have to pay too much attention to the intake of grease, too greasy food, it is estimated that the taste of the skinny people can not eat.
This can be done by increasing the intake of carbohydrates, including: rice, pasta, potatoes and so on.
Considering that the amount of food of thin people is generally limited, you can eat less and more meals, 5 meals a day to eat! Nutritionally balanced.
Third, strength training to increase muscle
Strength training can increase muscle mass, is an indispensable training for thin people.
But in the training process there are several principles to pay attention to:
1, weight selection, generally choose 6-12 times ` action, that is, the choice of weight, your maximum number of repetitive actions in 6-12 times can be.
2, action standardization, focus on the standard of each action, not standard action can not stimulate the muscles.
3, the whole body muscle groups should be trained, do not only practice one or two parts, but to consider more of the whole body strength training.
Fourth, the training of large muscle groups
To pay attention to the training of large muscle groups can stimulate your body to secrete more growth hormones, so that the fitness effect is better.
Training for large muscle groups such as glutes, hamstrings, chest and more!
In particular, training for the glutes and hamstrings, such as deep squats, helps to stimulate the production of testosterone, which is very necessary for men.
V. Training changes
Whether it's gaining muscle or losing fat, you will encounter a bottleneck.
So changing your training will help you break through the bottleneck and get a different stimulus for your muscles.
This will require you to learn more about the new movements, as well as changing the order of the movements.
This breaks down the body's adaptations and regains new muscle stimulation!
In the process of muscle building, pay attention to the above 5 points, you can help you fast read to reach the goal of muscle building!
Skinny people gain muscle than lose weight good method 2
Method 1, weight training is the main
Open fitness training you, what is the main project? Aerobic exercise is to consume fat, while damaging the muscle movement, and strength training is to improve the muscle dimension of the movement. Skinny fitness training should be based on strength training, not aerobic exercise. Skinny people themselves are more lack of muscle and fat mass, we can not do too much aerobic exercise, can not pay for the loss, you will become more and more thin and weak. Abandon all kinds of jogging, square dancing, walking, aerobics type of exercise, we have to weight training.
When weight training, we need to carry out sub-muscle group training, each target muscle group to arrange 4-6 actions, 10-15RM weight for carving, for example: when practicing legs, you can arrange deep squatting, split-legged squatting, equipment clamping legs, prone leg curls, buttocks push and other actions, when practicing chest, you can arrange barbell push-ups, dumbbell push-ups, dumbbell birds, rope clamp chest, face pull and other training movements.
Method 2, to ensure sufficient rest time
When weight training we have to bear in mind that the target muscle groups can not work out every day, the large muscle groups need to rest for 3 days after each training, and the small muscle groups also need to rest for 2 days.
Here's what you need to know: muscle growth doesn't happen during training, it happens during rest. Only when the muscles get enough time to grow and reorganize, we can proceed to the next round of stimulation, so that a virtuous cycle of training, the muscles can get better.
The most we also need to ensure that the regular early bedtime, not later than 23:00, to avoid staying up late, only in a deep sleep state, muscle synthesis speed will be accelerated, muscle building efficiency will be improved.
We can arrange 2 muscle groups to train every day, and arrange the other two muscle groups to train the next day, so that the muscle groups have enough time to repair. For example: today we work on back + shoulders, tomorrow chest + arms, the day after we work on glutes and hamstrings + lower back and abdominal muscle groups. 3 days to perform a cycle of training, each muscle group can be scheduled for 2 training sessions per week.
Method 3, replenish sufficient protein
During the fitness period, we need to do a clean diet, do not eat a variety of junk food, fried food, "dirty muscle" diet probability will make the hoarding of fat, that is, the practice of strong at the same time will make you fat, so the figure will be very ugly. This body will be very ugly.
The principle of the muscle building meal is: low oil and salt cooking, enough protein, moderate amount of carbohydrate and fat. The protein supplement is very important, protein decomposition is amino acids, amino acids are the raw materials for the synthesis of muscle fibers. If you don't have enough protein, your muscles won't be able to grow full and elastic, they'll just become very dry and shriveled.
Muscle building period we need to supplement a sufficient amount of protein, 1.5-2g protein per kilogram of body weight ration, that is to say, 50kg people, at least 75-100g of protein a day, with the weight of the weight of the growth of your protein supplementation will also be increased.
The protein content of different foods is different, we have to choose high-quality protein foods, such as chicken breast, eggs, dairy products, and fish, seafood and other foods for supplementation, multiple meals and multiple intake of the absorption rate will be higher than a single intake Oh!