Some people struggle with how to lose weight, while others worry about how to gain weight and improve their health.
Too thin image will make people feel insecure, so want to change themselves, desire to gain weight and strengthen.
Here is a quick way to gain 25 pounds, simple and effective, it just requires perseverance.
The first is strength training. The body can be divided into major muscle groups: the major muscle groups include the back, legs, chest and buttocks, and the minor muscle groups include the arms, shoulders, calves and abdomen.
For the thin, weight gain needs to pay attention to the training of the large muscle group, because the training of the large muscle group can drive the development of the small muscle group.
In fitness, mainly to compound movements.
For example, back training can choose to pull, row, pull-up, chest training can choose to bench press, bird, push up and chest clamp and other actions, hips and legs can be squat, lunge squat, hip push and other actions.
Arrange for muscle group training once a day, each muscle group to carry out a comprehensive exercise of 4-6 movements, each movement of 4 groups, each group of 10-15 times, pay attention to maintain the standard of movement, feel the force of the target muscle group, give the target muscle group sufficient stimulation, so that in the state of rest muscle repair and growth, so as to become more robust.
Second is diet.
For thin people, diet is more important than training.
The wrong diet will only lead to fat accumulation and make people become obese, while a healthy science diet can allow more energy to be converted into muscle, rather than fat.
Thin people should eat a multi-meal diet, such as five meals a day, which can increase calorie intake and help muscle growth.
Muscle building does not necessarily need to rely on protein powder or muscle building powder, through the diet intake of adequate nutrients can be.
Increase your daily calorie intake by about 20% more than usual to ensure your body's energy supply.
However, be careful to keep your diet clean and stay away from processed foods that are high in oil and salt, such as fried chicken, chips, burgers and snacks, as these foods will only promote fat accumulation.
The principle of muscle building diet is low fat, high protein, increase the intake of protein foods (such as dairy products, chicken breast, fish, shrimp and eggs, etc.), choose high-quality carbohydrates, such as brown rice, oats and a variety of potato foods, cook to steam and boil, avoid excessive fat intake.
The third is sleep, do not underestimate the impact of sleep on muscle building.
Keeping enough sleep can promote muscle repair, improve muscle building efficiency, and make the body run more efficiently during the day.
It is recommended to go to sleep at 11 o 'clock every night, and keep sleeping for more than 7-8 hours every day, after a period of time, you will find that the whole person's mental state has changed.
I hope that every thin person can change their image on the road of strengthening muscle, get the ideal body, and show the charm of a man.
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