Appropriate muscle exercise and scientific nutritional combination

Appropriate and scientific nutritional combination of muscle exercise

     When some ladies envy "skinny beauties", many "skinny men" have been trapped in the confusion of "no matter how they eat, I can't get fat." In the gym, there are many thin and dry men competing with dumbbells and barbells, but in the end, many people will give up on the grounds of "being born thin".

     Experts point out that the principle of muscle growth can be summarized as: sufficient intensity training (destroying muscle fibers) → supplementing nutrition (muscle synthesis materials necessary for muscle production) → sufficient rest (androgen recovery in the body) → muscle growth (excessive recovery principle). Therefore, thin people want to transform into big people, eat more daily meals in their diet, and choose easy-to-absorb foods and foods with high protein content, and perform appropriate muscle exercises in exercise.

   Strength training should not be greedy

      If you want to increase muscle volume, strength training is essential. Many thin and dry men are prone to choose large-weight equipment exercises, thinking that the larger the weight, the better the training effect.

   Experts point out that when thin people undergo strength training, they do not heavier the better. They should choose the medium and upper weight (equivalent to 50% to 65% of the maximum weight) that can not only perform more repetitions and groups, but also have strong enough stimulation to the muscles. This exercise will maximize the decomposition of proteins in the muscles, and the muscle fibers will be damaged, leaving room for muscles to grow.

   Those who are thin can first perform moderate exercise, aerobic exercise with a heart rate of 130 to 160 times per minute, and then assist with medium-load equipment training. The time schedule can be practiced 3 times a week (one time the next day), each time for 1 to 1.5 hours. Each time, 8 to 10 movements, and 3 to 4 sets of each movement. The method is to shrink quickly, pause slightly, and stretch slowly.

     The time for a continuous set of movements is about 60 seconds, the interval between groups is 20 to 60 seconds, and each movement is 1 to 2 minutes. Generally, each group should be able to complete 8 to 15 times in a row. If the number of times per group does not reach 8 times, the weight can be appropriately reduced. The last two times must be fully utilized to complete the movements.

     Eat more food and easily absorbed

    If a person with thin body eats and drinks and overeats just to gain weight, it will only add too much fat to the body, which is even more unfavorable to his health. Experts say that the diet of thin people must follow the principle of reasonable meals, eat more foods that are easy to absorb and increase protein intake.

     Protein is the raw material for muscle fibers, and carbohydrates and fat are the energy source for training. To ensure full recovery and muscle growth, we should ensure that we consume about 1 gram of protein per kilogram of weight every day, but the protein we absorb every day is about half of this standard. Therefore, thin people should eat once every 2 to 3 hours. In addition, sufficient carbohydrates and fat intake should be ensured.

   You should eat more meat, eggs, poultry, etc. that are easy to digest, rich in animal protein, and eat more soy products, red beans, lilies, vegetables, fruits, etc. Especially for the diet after strength training, within two hours after strength training, the body's metabolism and nutrition absorption reach a peak, so thin people must pay attention to supplementing protein, carbohydrates, etc. after training.