How to exercise more effectively in slimming people's fitness and muscle building

Fitness has two directions, one is fat loss, and the other is muscle gain. For people with thin bodies, muscle gain is the top priority of fitness. They start to do some exercises to gain muscle gain, but the movements of muscle gain training are different from fat loss training. So how do you think the fitness knowledge is more effective? Let’s take a look at the fitness knowledge together!

1. Strength training

　　If you want to gain muscle strength, you need to do strength training, and the weight should be large and the number of times should be few. Generally, the training weight of 8-12RM in the fitness industry can be done. The whole body needs to be trained, mainly based on the large muscle group (chest, back, shoulders, legs, abdomen). You can persist for 3 per week -4 regular exercises, each time for about 60 minutes, depending on your physical strength. When thin people are doing strength training, the heavier the better. They should choose the medium and upper weight (equivalent to 50% to 65% of the maximum weight they can withstand) the most suitable. They can decompose the protein in the muscles to the greatest extent, and the muscle fibers are destroyed, leaving room for muscle growth.

2. Multi-joint training

All movements involving multiple joints can effectively improve the dimensions and strength of muscles, such as squats, deadlifts, etc. Especially lower limb training, it helps stimulate the secretion of hormones that promote muscle growth, which is of great help to build muscles.

　　3. Do less aerobic exercise

　　Everyone knows that aerobic exercise can reduce fat, so if you are not fat, you don’t need to jog for a long time, and you should choose fast running training; the purpose is to use aerobic training to strengthen your cardiopulmonary function.

　　4. Ensure adequate sleep.

　　Additional sleep helps the body repair; after training, you must maintain sufficient sleep time and quality at night to promote muscle growth; if the body does not have enough rest, it cannot operate efficiently, and the muscle growth rate will become slow.

　　5. Eat more

　　Muscle growth cannot be separated from the supply of protein, carbohydrate and fat, and Generally speaking, thin people have a high metabolism and low nutritional absorption rate; therefore, it is necessary to change three meals a day to 5-6 meals a day, and consume 400-500 calories per day to meet the requirements of weight gain and muscle gain. If a thin friend wants to gain muscle, on the basis of sufficient nutrition in all aspects, the diet must be mainly protein. The average weight can consume 1.5 grams of protein per day. For example, a friend of 100 pounds (90 pounds) should eat 150 grams of protein. In addition, you should choose an excellent source of protein, such as eggs, milk, meat, poultry, etc., which should account for more than half of the total daily protein.

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