How to gain muscle without gaining weight! Healthy increase muscle content

You must be a little bit big when you are successful in fitness. You must often complain in the gym: How should I gain weight?! You may smile in your heart, and you can't even figure out basic muscle building and weight gain! Is it different to gain weight?

　　You must know that gain weight and gain muscle building are two completely different concepts! There is only one truth. When you know, you definitely don't want to gain weight!

　　"How can I gain weight?" Most of them think that as long as you get heavy, even fat, and then put this in Some fat meats become muscles. In fact, this concept is very wrong. Muscle and fat are completely different tissues and cannot be converted to each other. This is like plastic can never turn into stainless steel, and vice versa.

　　If the extra weight gains are fat, it will hinder exercise ability and increase the burden on the heart. In severe cases, it will also cause diseases caused by different obesity. In fact, it is easier for thin boys to become male gods than fat boys, because they only need a muscle-building process, and fat people who want to become male gods must go through the two processes of weight loss and muscle-building. It is very difficult. Double. But it is not easy to gain muscle and not fat. It must be based on a reasonable diet and training.

　　Muscle-building training arrangements

　　Scientific training plans do not practice as much as possible. Excessive training will consume too much calories, resulting in difficulty in gaining muscle, especially those who are originally thin and have too fast metabolic rate. If you are a squid body type and want to gain muscle, it is recommended not to train more than four times a week, for 1 to 1.5 hours each time.

　　Principles of muscle-building diet

　　Only eat Only when the calories consumed per day can you increase your weight. Then add at least two more meals a day on the basis of at least three meals a day to ensure that the daily intake is 300 to 500 calories more than the calories consumed. Each meal must have more than 30 grams of protein to repair muscle fiber. However, in order to prevent excessive fat from increasing, it is necessary to ensure the purity of the food. Do not add too much extra calories, such as oil and some high-calorie condiments.

　　Strength training arrangement

　　Temperature training arrangement

　TIP: For reference only

　　Monday Shoulders, abdomen

　　Tues, thighs, calves

　　Wednesdays Rest

　　Thursdays Chests, triceps

　　Fridays Back, biceps

　　Saturdays Rest

　　Thursdays Rest

　(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search for "Fitness Bar Network" or "Click to scan to follow")

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