As we all know, whether it’s weight loss, muscle gain or others, we will make a plan first to make ourselves better lose weight and gain muscle, but some people don’t know how to make a plan. I believe many people still know how to do the plan of fast muscle gain for thin people. So, what is the fast muscle building program for thin people? Let’s take a look.
- Diet increases muscle
How to increase muscle must be opposite to how to lose weight. Please eat sugar food with protein. If you are small, there are fewer restrictions on sugar food. You can even drink fruit juice, such as banana milk and papaya milk. At the same time, remember to come for dessert after dinner. Again, the amount of protein should not be too small. A kilogram of body weight can eat 1.5-2.0 grams of protein. Therefore, a person of 60 kilograms needs more than 60 grams of protein a day under the weight gain plan, and can eat about three big chicken legs.
It should be reminded that when eating a large amount of protein, you will eat too much oil, which should be paid special attention. Therefore, it is recommended to peel white meat. But if you are a little heavy and just want to sculpt lines, you have to replace sugar food with brown starch and avoid refined starch and sweets, but the amount of protein can’t be reduced, so that you won’t be unable to train your abdominal muscles or dry more and more!
- Auxiliary food
Basically, most of the foods that help slim the body are to reduce the body fat rate. The key to muscle enhancement is to increase muscle tissue, so the two can be almost interlinked, such as conjugated linolenic acid (CLA), carnitine, coenzyme Q10, branched chain protein (BCAA), whey protein, creatine, fish oil, and the popular growth hormone promoter, testosterone liniment, which are also mentioned by many people, But not yet legal.
Exercise plays a higher role in weight gain than weight loss. In other words, you must exercise if you want to gain weight quickly, otherwise you will get fat rather than strong. For weight gain exercise, weight training will be recommended at the initial stage, because weight training will destroy muscle fibers and make them grow again and become fat. Of course, if your physical strength is very poor, weight training and aerobic exercise will be recommended 2:1-1:1.
Because these two kinds of sports will affect each other later, there is not enough physical strength and there is no way to achieve enough weight. When doing weight exercises, we must pay attention to the problem of symmetry, that is, flexors and extensors must practice together, otherwise there will be the so-called cross X syndrome, or a gorilla with chest and back. And a part should be trained at least once a week.
- Absorb a lot of water
High protein diet and weight training will make the nitrogen balance of the body active. On the one hand, the protein of the body is destroyed and on the other hand, it is synthesized, which requires water as the medium. At the same time, enough water can also make the kidney function active and better for nitrogen balance. In addition, because the amount of exercise increases, the loss of sweat is also more, and more water is needed. So if you want to gain weight, please drink plenty of water.
- Get enough sleep
How can men keep fit and gain muscle and weight with enough rest and sleep? It is also important in how to gain and lose weight. The body needs time to repair the damaged muscle fibers and synthesize the liver sugar and ATP in the muscle at the same time, so that the muscle has the strength to cope with the next training. At the same time, the growth hormone secreted by the pituitary gland during sleep can make the nitrogen balance towards the direction of synthesis. In other words, your muscle doesn’t grow up in the gym, but in sleep.