The world says that it is difficult for fat people to lose weight. The fact is that it is much more difficult for thin people to gain muscle than for fat people to lose weight! Muscle enhancement requires correct methods and skills, otherwise it is likely to stand still. How can we gain muscle more efficiently and build a satisfactory figure? The following is a set of skinny muscle-building programs taught by fitness experts. Learn it quickly!
Thin people gain muscle better than lose weight 1 First, low-intensity aerobic training.
Do skinny people need oxygen? Of course, but the purpose is not to lose fat.
Because aerobic training has two functions, reducing fat is only one of them, and the other is to improve basal metabolic rate.
Therefore, arranging 1-2 low-intensity long-term aerobic training every week, such as jogging for 60 minutes, can enhance the body's exercise ability and improve the basal metabolic rate, so that the appetite will be greatly expanded!
Second, eat
Eating is easy for fat people, but more difficult for thin people.
Everyone's eating habits gradually reach a balance in life, so some people are fat and some are thin!
Therefore, the diet of thin people is also to change the previous eating habits.
If you want to gain muscle, gaining weight first is the magic weapon for thin people to succeed.
Thin people don't have to care too much about the intake of oil in the process of gaining muscle. It is estimated that the thin man can't taste it.
By increasing the intake of carbohydrates, including: rice, pasta, potatoes and so on.
Considering that thin people generally have limited food intake, they can eat less and more meals, and eat five meals a day! Balanced nutrition.
Third, strength training increases muscles
Strength training can increase muscle content and is an indispensable training for thin people.
But in the process of training, there are several principles to pay attention to:
1, weight selection, generally choose 6- 12 times' action, that is, the selected weight, the maximum number of times you repeat the action is 6- 12 times.
2, standardization of movements, pay attention to the standardization of each movement, non-standard movements can not stimulate muscles.
3, the whole body muscles should be practiced, not only one or two parts, but also the whole body strength training.
Fourth, the training of large muscle groups.
Paying attention to the training of large muscle groups can stimulate your body to secrete more growth hormone and make the fitness effect better.
Hip, leg, chest and other large muscle groups training!
Especially hip and leg training, such as squat, helps to stimulate the secretion of testosterone, which is very necessary for men.
Verb (abbreviation of verb) training changes
Whether you gain muscle or lose fat, you will encounter a bottleneck period.
Therefore, changing the training content will help you break through the bottleneck period and make your muscles get different stimulation.
This requires you to learn more new movements and change the order of movement training.
This can break the adaptability of the body and regain new muscle stimulation!
In the process of gaining muscle, paying attention to the above five points can help you read quickly and achieve the goal of gaining muscle!
Thin people gain muscle better than lose weight. Method 2: Method 1. Weight training is the main method.
When you start fitness training, what items do you mainly focus on? Aerobic exercise is an exercise that consumes fat and damages muscles at the same time, while strength training is an exercise that improves muscle dimensions. Skinny fitness training should focus on strength training, not aerobic exercise. Thin people themselves lack muscle and fat. We can't do too much aerobic exercise, you will get thinner and thinner. Instead of jogging, square dancing, walking and aerobics, the focus is on weight-bearing training.
During weight training, we need to train in different muscle groups, and each target muscle group will be engraved with the weight of 10- 15RM. For example, when practicing legs, you can arrange squats, leg pinches, prone leg bends, hip pushes and other actions. When practicing chest, you can arrange barbell bench press, dumbbell bench press and dumbbell bird push.
Method 2: Ensure adequate rest time.
During weight-bearing training, keep in mind that the target muscle group can't exercise every day. The large muscle group needs to rest for 3 days after each training, and the small muscle group also needs to rest for 2 days.
What you need to know is that muscle growth is not during training, but during rest. Only by giving muscles enough time to grow and recombine can the next round of stimulation be carried out, so that muscles can develop better through virtuous cycle training.
Most importantly, you need to go to bed early regularly, no later than 23 o'clock, and avoid staying up late. Only when we are in deep sleep will the speed of muscle synthesis be accelerated and the efficiency of muscle gain be improved.
We can arrange two muscle groups for training every day, and arrange another two muscle groups for training the next day, so that the muscle groups have enough time to repair. For example, exercise back muscles+shoulders today, chest+arms tomorrow, and hips and legs+waist and abdomen muscles the day after tomorrow. Conduct a 3-day cycle training, and each muscle group can arrange training twice a week.
Method 3: Supplement sufficient protein.
You need to eat clean food during fitness, and don't eat all kinds of junk food and fried food. A "dirty and muscle-building" diet is likely to accumulate fat, which means you will get fat while exercising, and this figure will be ugly.
The principle of muscle-building meal is: low-oil and low-salt cooking, sufficient protein, and moderate amount of carbohydrate and fat. Protein's supplement is very important. Protein is decomposed into amino acids, which are the raw materials for synthesizing muscle fibers. Without adequate protein supplement, muscles can't grow full and elastic, but only become very dry.
During muscle building, you need to supplement enough protein, and the ratio of protein per kilogram is 1.5-2g, which means that a 50kg person should supplement at least 75- 100g of protein every day. As you gain weight, your protein supplement will also increase.
Protein content of different foods is different. We should choose high-quality protein food, such as chicken breast, eggs, dairy products, fish, seafood and other foods to supplement. The absorption rate of multiple meals will be higher than that of one intake!