Don't give me a hundred yuan? How does a slim woman turn into a muscular man?

Don’t give me a hundred yuan? How does a slim sissy and thin man turn into a muscular man

　　The editor borrowed a hundred yuan incident from a while ago:

　　In November 2014, a video of Nanshan police handling two gay street disputes was exposed on the Internet. One of the man wearing Little Red Riding Hood attracted the attention of netizens because of his sharp voice and "shocking" words.

　　The incident happened on the streets of Nanshan. The video showed that Little Red Riding Hood met the man in black through WeChat. Little Red Riding Hood kept accusing the man in black, while the man in black was more shy, saying "You are not embarrassed to lose yourself." Little Red Riding Hood refused to give up and said in a sharp voice, "I have played with you, and I don’t give a penny." Little Red Riding Hood said he was being treated Fang tricked him from Xixiang to Nanshan, but after he finished checking in with the other party, he didn't even pay a taxi fee of 100 yuan. The two had a dispute on the street. During this period, the man in black reported to the police that he was robbed. The police rushed to the scene and someone recorded the scene of the two arguing at the scene.

The matter quickly developed in the direction of entertainment. Because the language of the other protagonist, "Little Red Riding Hood", in the video, was too exaggerated and vivid, "hit the netizens' laugh points", causing spontaneous communication among netizens, "can't stop". Classic lines: He lied to me! He didn't give me a hundred yuan! He threw me here after playing! Good and bad! It was so disgusting! Netizens said: "How could a black guy fall in love with such an elegant beauty , people come from all over the world! You give them one hundred!".

The editor is going to say that this little Red Riding Hood is a slim and thin man. It is normal not to give you one hundred yuan. If you are a muscular man, those gay friends and rich women probably give you not one hundred yuan, and one million is possible.

Okay, today we will talk about how to help you achieve your dream of a muscular man

How does a slim man counterattack and become a muscular man?

　　Just just now, I saw that famous fitness coach (who seems to be the editor-in-chief of many magazines, Will Brink) wrote an article

　　How thin people exercise and increase weight, and the weight gain is muscle rather than fat.

　　Next Let the fitness class for everyone. Haha

　　Everyone should know that there are many products on TV that say that increasing muscles is within two or three weeks, or that can have a body shape. In fact, the secret is gravity training (that is, training like lifting dumbbells) and eating the right things. Some people will say that I will not be fat no matter how I eat it, but in fact it is not the case. It takes a lot of effort to gain weight and gain weight of muscles.

　　In his article, for all beginners, you need two things, a pair of dumbbells and A pull-up rod, these things are not very expensive, they cost a few dozen or so. They are cheaper than when you go to the gym.

　　Everyone knows that when talking about this issue (weight gain) in many forums or through friends in the gym, many people have many opinions. Even some fitness coaches are not very professional (my fitness coach in China is very awesome, he may be reading my article). Therefore, you must follow the right person to practice fitness, and don’t trust others easily. Some suggestions or wrong movements will hurt you and lead to a long period of inability to train.

For those aged 16-22 People are in a stage of increasing weight. For them, while they are exercising, they increase 20 kilograms. 15 kilograms are increased by their natural growth. Only 5 kilograms are actually increased through fitness. So theoretically, if you do gravity training in the gym 5 days a week, and it is very high-intensity, you can increase about 5 kilograms of muscle a year. If you have good congenital nature and eat a regular diet, you can increase 10 kilograms (not everyone can do it). So the process of increasing muscle is very slow.

"OK, now Lets discuss how to gain muscle,as I said before you need to lift weights and have proper nutrition.   Lets talk about resistance training first.  You have to lift weights to get stronger and gain muscle.  Mass follows strength, you cant get bigger without getting stronger.” This passage is what he said, which roughly means to increase muscle. What you have to do is strength training (yes, I found this word) and the correct nutrition intake. First, lets discuss how to gain muscle, as I said before you need to lift weights and have proper nutrition.   Lets talk about resistance training first.  You have to lift weights to get stronger and gain muscle.  Mass follows strength, you cant get bigger without getting stronger.” This passage is what he said, which roughly means to gain muscle, as I said before you need to lift weights and have proper nutrition.   Lets talk about resistance training first.  You have to lift weights to get stronger and gain muscle.  Mass follows strength, you can't get bigger without getting stronger.” This passage is what he said, which roughly means to gain muscle, as I said before you need to lift weights and have proper nutrition.  Lets discuss how to gain muscle, as I said before you need to lift weights and have proper nutrition.  Lets discuss how to gain muscle, as I said before you need to lift weights and have proper nutrition.  Lets discuss how to gain muscle, as I said before you need to lift weights and have proper nutrition.  Lets talk about resistance training about resistance training first.  You have to lift weights to get stronger and gain muscle.  Mass follows strength, you can't get bigger without getting stronger.”  Mass follows strength, you can't get bigger without getting stronger.” If your strength is not high.

　　In the whole article, there is only one short article about strength training, which really emphasizes nutrition. Recently, I have also contacted many netizens. I feel that friends who practice fitness in China do not pay attention to nutritional diet. In fact, this is the most important thing for increasing muscle.

　　Doing strength training is actually a simple thing, and nutrition is a difficult part. "The #1 reason bodybuilders have poor results is not because they don't work out hard enough but because their nutrition sucks.”The reason why many bodybuilders fail is not because they don’t train hard, but because their diet is too rubbish.

The principle is here, let’s talk about it. After you have a strength training, it takes 5 days to grow again. In this short period of time, you have to keep intake of protein so that the muscles can grow nutritionally. Your body does not have the ability to store protein, so it is not enough if you eat a steak for dinner a day. Some people say that the video I posted yesterday about how Carter eats is too exaggerated. If you want to gain weight, you should really eat like him. So the best diet to grow muscle is Add all the nutrients you need in a day to 5 or 6 meals to intake, which can ensure that there are enough amino acids in your muscles to form more muscles. If you can’t eat six meals, one of them can be replaced by protein powder and mixed with water or skim milk. If you don’t know where to buy them, you can buy them at the fitness bar mall to save you from buying fakes. Slim men’s nutritional supplements! But remember, most of the protein intake is best from what you eat, such as chicken or beef, and protein powder as a supplement. There is also a glutamine, which seems that the amino acids in them can easily convert the protein needed by the human body to increase muscle muscle.

The next thing is that people of different weights need to have different nutritional intakes.

Gain Muscle and Lose Fat (1lb/week)

　　Current Weight

　　Calories

　　Protein

　　280lbs (127kg) 610cals x 6 meals 3700 cals 46g x 6 meals 280g protein

　　260 lbs (118kg) 560 cals x 6 meals 3400 cals 43g x 6 meals 260g protein

　　240 lbs (109kg) 510 cals x 6 meals 3100 cals 40g x 6 meals 240g protein

　　　220 lbs (100kg) 460 cals x 6 meals 2800 cals 36g x 6 meals 220g protein

　　　　　200 lbs (91kg) 410 cals x 6 meals 2500 cals 33g x 6 meals 200g protein

　　　180 lbs (81kg) 360 cals x 6 meals 2200 cals 30g x 6 meals 180g protein

　　　　160 lbs (72kg) 310 cals x 6 meals 1900 cals 26g x 6 meals 160g protein

　　　　140 lbs (63kg) 265 cals x 6 meals 1600 cals 23g x 6 meals 140g protein

　　　(cals calories, meals Eat meals, protein protein)

　　Thousands and thousands are the calories you need every day, and the hundreds on the right are the protein you need. The leftmost change is your weight, depending on the situation of different people.

　　Please note that if you are 63KG people, you want to gain weight very quickly, and then you use the intake of 127KG people to consume, which will only increase your muscles and increase fat. So strictly formulate a recipe for 6 meals a day based on your own weight.

　　Simplely put, for us beginners, I think a few things are very practical. Chicken breast, lean beef, eggs, cauliflower, spinach, no matter what fish you have OK. It is best to eat less oil when cooking, because that thing is very fat.

　　Next, let’s talk about the specific methods of eating thin guys and exercising!!!!

Suggestions: Nutritional diet and exercise methods

Nutritional diet suggestions:

The first point: "Three points to practice and seven points to eat". Regarding "eating", it can be said that the knowledge of eating is greater than "practice". There is a saying in fitness called "three points to practice and seven points to eat", which indirectly illustrates the importance of eating (I will explain here. What I am talking about is only some of my own personal opinions. If there is something wrong, please forgive me and correct me) About thin guys I think the first thing you must be able to eat. Some people say, aren't you talking nonsense? What should I do if I eat a small amount of food? Or I've eaten a lot.

　　I don't care what you were like before, if you want to transform or gain muscle, you must keep up with your mouth. You must know that your appetite can grow bigger little by little. I am an example myself (I had a small appetite before I exercised, and I had the smallest bowl of food. Now I use the sea bowl of soup). As for what I eat, my opinion is: what I want to eat. I know what I said is very taboo in fitness. How can thin people become fat_Fitness pays attention to eating, but I think for thin people, at the beginning, they can be eaten casually! Fried and desserts , come when you want to come! As long as you can eat more! Because you don’t like to gain weight! So you fully mobilize your appetite! After eating more every day, your appetite will gradually increase, but! After finding the rhythm of the mixed exercise, you must slowly regulate the scientific fitness eating habits!

The second opinion is to combine exercise and eat. This should not be difficult to understand. Don’t think about me eating more weight first and then going to exercise! How can you absorb it without exercise? How can you gain meat without absorbing it? How can you continue to eat more? So if you plan to start metamorphosis, then don’t separate eating and practicing. Only synchronously is the best solution!

Three opinions are to eat more protein content after exercise. This is the essence of eating. In fact, the principle of exercise is to tear the muscles apart, and then refilling the muscles with the nutrients you eat. So no matter what you usually eat, the meal after exercise! Be sure to have high protein! Egg white, beef, prawns, fish, milk, get it done! (If you want to eat eggs, remember to eat at most 2 whole eggs. Eating too much eggs is not good for your health. At that time, I bought 5 eggs in the cafeteria, 2 whole eggs and 3 egg whites. The remaining egg yolks can be distributed to your family. Or feed them to your pets or stray cats and dogs at home).

The fourth suggestion is to eat protein powder (eggs) If you are too thin, eat muscle-building powder. If you hear someone say that eating protein powder is not good, then please ask him where is the bad? I have never used other supplements, and I have no right to speak, but I can say that there is no harm in protein powder. Its function is to supplement protein, which is the same as eating beef and egg white after meals. The suggestion for protein powder is to drink it during practice or after practice (I personally drink it during exercise). I don’t need to drink it when I don’t practice. Moreover, I don’t recommend buying it when I beginner’s fitness. It is best to find the rhythm of exercise after one month of fitness. The effect will be better. The method of use is very simple. You can use milk, water, and ice cubes, all of which are fine. I suggest It is better to drink it when you have reached a certain level of fitness! Nutritional supplement for thin men to transform into muscular men!

The fifth suggestion is multiple meals. How to gain weight by thin people - the principle is very simple, three meals a day and five meals, but I only insist on this for a while (actually, it is just a snack before exercise in the afternoon haha). But after all, everyone is not engaged in bodybuilding, and they all have their own affairs and work. This cannot be forced. If you can eat more, try to eat as much as possible! For example, before exercise, you can eat some whole wheat bread and some milk, but don’t eat too much, otherwise it will also affect the exercise effect. Summary: In fact, for thin men, eating is really important. The general summary is: try to eat more and more while exercising. There is no limit to the method. Eat delicious food every day and want to eat, but you must eat something high in protein content for the meal after exercise. When your appetite gradually grows, eats a lot of food, exercises are regular, find the rhythm, start to regulate your diet and move closer to scientific fitness recipes.

How to gain weight by thin people in the future, thin people are happy. They eat whatever they want. If you want to eat Pizza Hut, kill a PZ alone, and the snack platter and desserts are messy, don’t worry about gaining weight. People who are well absorbed eat this meal. Hooha. Go and repent on the treadmill.

　　Slim people’s exercise method:

　　Slim people’s fitness method - maybe it’s a big deal The place you want to see most. Before you talk about it specifically, I will give you a few suggestions: (for thin people)

　　1: Do less aerobics. Treadmills and bicycles can warm up, but don’t sweat heavily. Sweating means you are losing muscles that you have worked hard to grow. If you love playing basketball and football, you can’t let you give up these hobbies. Anyway, in theory, these aerobic exercises will make you lose muscles.

　　2: Get muscles after resting. Some people like to train a place repeatedly, practice chest today and practice chest tomorrow. This is a big mistake. I said earlier that muscles are the process of tearing and healing. Growing muscles is actually completing the healing process. When you exercise Always tearing, it won't grow at all! Except for one muscle group: abdominal muscles. Only abdominal muscles can be exercised every day, so after every part of the exercise, remember to let it rest for 2-3 days. Do not train a place repeatedly.

　　3: Basic theory of muscle building. Fitness method for slimming people_High weight, fewer reps, fewer intervals. As the name suggests, only large weights can be the most effective muscle building! If you don't have gay friends, don't be lazy, go to the gym to communicate more, find more friends, and then ask someone to help protect it during training. The fewer reps means that the movements are controlled between 8-12. If you do more than 12 by yourself, OK, it proves that this weight is lighter for you.

　　As If you achieve the maximum weight limit group, even if you have to protect one, it will be better than if you touch it yourself and make 20 smaller ones! So it doesn’t matter if you measure the number yourself. It doesn’t matter if you control it between 8 and 12, or less! But be careful, there will be someone to protect it. It’s easy to understand. Just control the rest time between each group to about 1 and a half minutes. If you have too long rest, it will be useless.

4: Only concentrate on exercise 1-2 parts at a time. When you start exercising, many people like to play around with it without a plan. This is wrong. It is best to concentrate on one or two parts. Each part has many exercise methods. Just go to 4 to 5 movements, do 3 to 5 groups for each movement. In every movement, it is best to have a process from low weight to large weight and then back from large weight to low weight. This is the process of trying to have an impact limit set for each movement.

5: Make a training plan. Practicing 5 and 2 breaks a week is a relatively scientific plan. Of course, you can also practice 6 breaks 1, 4 breaks 3, or even crazy 7 days! Of course, if you practice 1 breaks 6, should you be ashamed of the master? The plan should be decided. For example, what should I practice today? Where did I practice yesterday? If I do not conflict with today, how long has it been since I practiced? These questions should be considered before training, rather than going to the gym to see my mood. According to my personal experience, don’t put your chest and three heads for a day. .Don't put the back and the two heads for a day. In fact, a lot of knowledge is learned by a little practice, such as NB on your shoulder, NB on the oblique bench press when you push the tablet, NB on your three heads, NB on your chest, NB on your 2 heads, NB on your back.

6: Stick to take pictures of yourself. Don't say that this is narcissism, this is a very important process. It can record your changes. These changes are not recognized by the naked eye every day. When you persist for a month and fast forward your photo one day, you can surprise yourself to discover your changes, which will particularly help to increase your confidence! (PS: I am a narcissistic person!)

Exercise parts and movements

OK, this is me I think some basic things you need to know before practicing. Next, I will talk about some of the movements I prefer. At least I have changed my current changes through these movements. What I want to say here is that there is no difference between good and bad movements, only suitable for you or not. Some movements are suitable for me and may not be suitable for you. You must try more and find the most effective movements! For example, barbell movements are mostly for muscle building, while dumbbell movements are mostly for plastic effects. I won’t talk about the specific movements here, because the text description is difficult to be concrete.

1: Pectoral muscles (reference: illustration of pectoral muscle exercise)

1: Flat bench press (mainly function to thicken the overall area of ​​the chest, pay attention to grip The distance is slightly wider than the shoulder, and it becomes 3 heads to practice. In addition, the elbows are spread out and the waist is raised)

　　2: Upward bench press (same as the tablet, there may be some requirements for shoulders)

　　3: Gangle clamping chest (uprighten waist, do not push forward with the strength of the arm, use the chest to clip)

　　4: Parallel bar arms flexed and stretched (can stimulate the lower edge of the chest. If you are having difficulty doing it, you can ask friends to help lift your feet)

　　5: Dumbbells fly (pull to the most painful state, don't arch your back when you raise it)

　　Summary: The chest is the best muscle to raise, and it will definitely be strong every time you train! Remember to do it to the limit. If the chest has certain improvement, you can try dumbbell movements, which is also very good! If it is slightly thin, don't think about anything else. Bench press !

　　2: Back (Reference: Back exercise illustration)

　　1: Broad pull-up (In my mind, this action is not one of the most NB-based back exercises. Pay attention to straightening your back and leaning your head back. Do not pull up with the strength of the 2 heads. If you have the allowance, you can hang a barbell piece)

　　2: Pull down the neck (upright back. If your body leans back, you can try the back of your neck and try different positions yourself)

　　3: Rowing in a sitting position (when sending forward, remember to bow your back completely, and when pulling back, push your back with the flow)

　　Summary: Back is the most difficult movement for thin people to practice, don't give up! Don't stop practicing because it is difficult!

　　3: Shoulders and upper limbs (Reference: Illustration of upper limb exercise)

　　1: Neck front press (both barbell and dumbbells are OK, please pay attention to protecting yourself, you can do it with Smith machine)

　　2: Lifting (the elbow should be higher than the shoulder, stay for 1-2 seconds, slow down and get up quickly)

　　3: Lifting sideways (very abuse, the elbow should be higher than the shoulder, it is best to do a decreasing set!)

　　4: Bend over and raise sideways (the elbow should be higher than the shoulder)

　　Summary: Shoulders are divided into anterior, middle, and posterior. Practicing shoulders is not painful, but sore! (PS: I don’t like shoulder training the most...)

　　Four: Biceps (Reference: Illustration of biceps exercise)

　　1: Arm-support dumbbell curl (use arm-support is because you can't borrow any force in other places except for two heads. It is best to do the whole process. The so-called whole process is to put the arm completely relaxed and vertically before lifting it, which helps stimulate the root of the biceps. Pay attention to doing it after changing)

　　2: Arm-support barbell curl (same as it is replaced with a bent arm rod. You can also do it in a standing position. If you stand, please do not use inertia to swing it up)

　　3: Dumbbell alternating arm curl (must do a decreasing group)

　　Summary: Binoculars belong to small muscle groups. You can practice alone for one day or in combination with another muscle group. There are many training methods, and there are also the extra bar for curls. The biceps after congestion should be difficult to touch your shoulders. You can use this to measure Do you do it strongly?

　　Five: Triceps (reference: triceps exercise illustration)

　　1: Climbing the eyebrows (the name may be wrong.. This is my favorite movement, and the feeling of congestion is good. Pay attention to clamping the elbows on the inside. Remember to wear elbows when loading weight. This movement has a lot of pressure on joints)

　　2: Pull down the rope (pull down to pause for 1-2 seconds, do a decreasing group)

　　3: Bending arms and stretching the back of the neck (can be single or both arms, and elbows on the head)

　　4: Bending arms and stretching the arms

　　5: Bench support (can be put to the end)

　　Summary: Is the three-head strong directly affecting the latitude of your arm and the weight of your chest pushing!

6: Abdominal muscles (Reference: Abdominal muscle exercise illustration)

　　1: Abdominal muscle plate sit-ups

　　2: Abdominal muscle tear

　　3: Abdominal muscle 8 minutes

　　Summary: Abdominal muscle is the only muscle group that can be exercised every day. My abdominal muscles cannot calculate the number, I have to calculate the intensity. I have been doing abdominal muscle tear recently, and the effect is not bad. You can try it. Eight minutes of abdominal muscles is also a very popular method to exercise abdominal muscles.

　　7: Legs (Reference: Leg exercise illustration)

　　1: Dumbbell squat (suitable for doing at home, generally 4 sets, the last set is exhausted.)

　　2: Barbell squat (barbell squat is suitable for heavy weight)

　　3: Ringing squat (this action is absolutely the devil's movement. This movement must not be missing from the leg training. It is an advanced movement for leg training. It is very strong and is also very good for hip muscle training.)

　　Summary: Leg muscles must be trained, and they must be used as a key point, because the leg muscles are well trained, which can promote the development of muscles throughout the body. If you practice legs frequently, you will find that you are more manly, you understand!

Summary

I hope everyone will help you after reading these words. In fact, fitness is addictive, especially after seeing your own changes, no one is a natural male god. Whether it is a fat or a thin man, you can have a good figure through hard work. Exercise can bring you health and confidence. Finally, I hope everyone can have a good figure through hard work! (End)

Integrated picture of a thin man transforming into a muscular man (Are you moved? It is better to act than to move)