But if you want to get healthy muscles, you need a systematic method, which needs to be strengthened from three aspects: fitness, diet 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 carbohydrates every day, 108g protein. This data refers to the weight gain experience of thin people shared by Zhuo Shu and WeChat official account. Because thin people generally have poor digestion, digestion and absorption ability, so don't eat full every meal and supplement nutrition with more meals.
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:
You can get a card and go to the gym to practice if you can. If not, you can buy a pair of dumbbells and practice at home.
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. The method is to use heavy weight, high group number (4-6 groups), 6- 10rm, compound movements and free weights, 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; Barbell bench press, dumbbell bench press, arm flexion and extension
Tuesday: legs+shoulders; Dumbbell squat, dumbbell hard pull, sitting posture push shoulder
Friday: back+two arms; Pull-ups, dumbbell rowing, arm flexion and extension
Sunday: legs+abdomen; Dumbbell squat, dumbbell lunge squat, belly roll
Sleep:
Muscle repair and growth are carried out when sleeping at night, and growth hormone is also secreted during sleep, so you can't stay up late to gain muscle and weight, at least 8 hours a day. Adequate rest can also help the digestive system work better and improve the absorption rate.