How to get fat? Exercise arrangements and dietary choices for lean people to gain muscle

How can you get fat? The exercise arrangements and dietary choices of thin people to gain muscle

　　The topics often appear in people's vision are always how to lose weight, but recently many thin friends asked me: Coach! I want to get fat, what are the methods?

　　My answer is: It is very simple to get fat. Eat and sleep, eat more and move less! This will get fat!

　　But!!! What is the use of this???Is it all fat useful when you gain weight? What you need is to gain muscle and increase muscle. It is not to gain weight! It is to become stronger!!! Recommended reading: Muscle-building equation: One minute to understand muscle-building fitness

　　Another people told me that he runs every day, insists on exercising, eats a lot of things but does not see the clarity What to do?

　　I think! Many people who want to gain muscle will encounter this situation, but is this correct? 　　Now, let you understand the exercise arrangements and dietary choices for thin people to gain muscle.

　　Muscle-building process - stimulating muscles + nutritional supplements + adequate rest + stronger stimulation............Cycle

　　If you want to gain muscle, training mainly uses "weight training" as the main method, not "auerobic exercise". "weight training" to stimulate muscles, slightly destroy muscle fibers, and create conditions for muscle growth! With the help of dumbbells, barbells and training equipment, Combining the complete contraction and relaxation of the large muscle group can achieve the construction of muscles.

　　What is the large muscle group? It is what we call chest, back, shoulders, leg muscles, and arms. Through weight training and dietary supplements, the large muscle group can grow, and relatively accumulate some weight. Yes, sometimes, the exercise volume is relatively large, and you must do a good job of body recovery afterwards, which can also effectively reduce the body's fatigue, such as massage, stretching and shaking muscles, saunas, etc. They can speed up blood circulation and lactic acid metabolism. In terms of diet, you should supplement some salt, otherwise you will easily feel cramps and fatigue. Eat fruits and vegetables to supplement trace elements and vitamins. If it is shaping, eat some chicken. Fish, seafood, and soybeans are used to help thicken muscle fibers. For weight loss people, you can eat beef, eggs, and soy milk. If you eat vegetables and fruits alone, it will cause malnutrition.

The biggest misunderstanding of muscle training is to follow the daily training regulations of bodybuilding magazines. The training of those people in the magazine is not natural. They have innate advantages and have never been trained in that way. Practicing according to their set will not make you grow muscle quickly.

Ordinary people need another way. Another way to quickly grow muscle can also avoid excessive training and overtraining because of doing too much and too fast.

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

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1. Be strong first. The greater the strength means more muscles. Start strength training. I advocate weight-bearing exercises, because this can allow you to start from light weight and then continuously increase weight. Weight training is also effective. Start with a barbell, learn some correct skills, increase some weight every time you exercise, force yourself to get out of your comfort zone.

　　2. Use free weight-bearing training. You can use the barbell to lift the maximum weight. The larger the weight, the greater the stimulation, which means more muscles. Dumbbells are very good auxiliary training equipment, but they are not suitable and used for main training. Please stay away from the barbell. Leaving the fitness machine.

　　Safety: The machine forces you to do some fixed, unnatural movements. These movements may cause physical damage. Free weight-bearing training repeats natural movements.

　　Efficiency: Free weight-bearing training forces you to control weight and control balance. This is better for building muscle than machines, because the machine has helped you ensure balance.

　　Efficacy: The power obtained by using machine training cannot be transferred to free weight-bearing equipment or in real life. There is no machine in real life that can help you control balance.

　　Diverency: You can do hundreds of exercises with just one dumbbell. It can also save money and space, especially when you want to build a home gym.

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

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3. Do combination exercises. If you have trained basic strength and muscle mass, a single training is not bad, but if you are preparing to build muscle and stimulate multiple muscles at the same time, it is better to train to stimulate multiple muscles.

　　Don't do endless bending of biceps, change to pull-ups with palms outward and palms inward, and barbell rowing.

　　Don't practice stretching your arms, change to bench press, lifting pressure, or stretching your parallel bar arms.

　　Of course, don't do not Do leg flexion and extension, do some squats and deadlifts.

　　Train your leg muscles. Squats are good for your entire body. This is the most important training. Once you can carry a 300-pound squat, you must have been transformed. Here is a free weight-bearing squat with your hips lower than your knees.

　　When you do squats and deadlifts, all muscles are tightened. These movements make your body a whole and allow you to cope with heavy weights. Don’t waste time on bending the biceps. If you can carry heavy weights for squats and deadlifts, your arms must be already thick.

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

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5. Do whole-body training. Don't train according to the recommendations of bodybuilding magazines. When you have laid the foundation, the part-of-body training is good, but it's better to be able to carry a 300-pound squat.

6. Ensure recovery. Professional athletes train 5 to 6 times a week. However, they don't do that at the beginning. They become burly and strong before increasing the training intensity. If you want to go to the sky and train as they have to plan, you will be injured by overtraining.

　　　Rest: The muscles are you Grow during rest, not during your training. At the beginning, do full-body training 3 times a week, focusing on training intensity rather than training time.

　　Sleep: Growth hormones that promote muscle growth are released when you sleep. Strive for 8 hours of rest. If your lifestyle allows, take a nap after exercise.

　　Drinking water: This can avoid dehydration and help muscle recovery. Drink two glasses of water for each meal, and drink a little from time to time during fitness training.

　　Eat: "Eat like a horse, sleep like a baby, and you will grow like wild weeds." If you don't replenish enough calories, you have to recover, and it will be useless to train.

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

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7. Eat natural foods. Your body fat content will decrease, so that your muscles will look better. Foods containing vitamins and minerals will help you recover. Stop eating boxed foods and eat natural foods in 90% of the time.

　　　Protein: meat, poultry, fish, eggs, milk...

　　Carbohydrates: brown rice, oats, whole wheat pasta, quinoa...

　　Vegetables: spinach, cauliflower, tomatoes, salads, carrots...

　　Fruits: banana, orange, apple, pineapple, pear...

　　　Fat: olives: spinach, broccoli, tomatoes, salads, carrots...

　　Fruits: banana, orange, apple, pineapple, pear...

　　　Fat: olives Oil, fish oil, real butter, nuts, flax seeds...

　　8. Eat more: For muscle building, training is more important than food. However, you must eat enough food to make the body recover the best. Most people don’t eat enough, you should eat more to achieve muscle building effect.

　　Eat breakfast: replenish energy in the first hour of the morning. Learn how to develop the habit of eating breakfast.

　　Add meal after training: supplementing protein and carbohydrates after training can help muscle recovery and rebuild energy reserves.

　　Eat every 3 hours, 6 meals a day. Stabilize the protein supplement of your muscles, speed up muscle repair and recovery, and accelerate metabolism. Eat 18 kcal of diet per pound of weight.

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

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9. Increase weight. If you only weigh 140 pounds, no matter how hard you train, you won't look muscular. Let's take a look at the guide on how pork ribs can gain weight. Here are the most important parts.

　　Eating high-calorie foods: 100 grams of raw spinach contains 25 kcal, but 100 grams of rice contains 380 kcal. .Eat some pasta, oatmeal, olive oil, assorted nuts, etc.

　　　Add strength: Add your squat weight to at least 250 pounds. The size of the muscle is directly related to the size of the strength you get. To gain muscle, you must first increase strength.

　　　Drinking whole milk: If you don't care about intake of more fat, add 1 gallon of whole milk to your daily diet and put it first. If you can combine this with three weekly squat exercises, you will gain 25 pounds in a month.

　　　10. Get protein. It has the highest thermal effect. You need to consume 1 gram of protein per pound every day to increase and maintain muscle. That is, if you weigh 160 pounds/72 kg, you need to consume 160 g of protein per day.

　　　　　Red meat: lean beef cubes, steak, venison, buffalo

　　　Poultry: chicken breast, boy chicken, turkey, duck

　　　Fish: tuna, salmon, sardines, mackerel

　　　Eggs: Eat the egg yolks, egg yolks are rich in vitamins

　　　Dairy products: milk, cheese, quark cheese, yogurt, whey

　　　If You weigh 160 pounds, eat a can of tuna for lunch, 300 grams of quark cheese as a snack, and 300 grams of meat and 500ml of milk for dinner, so you will consume 160 grams of protein a day. If you are a vegetarian, there are ways to supplement the protein you need every day.

　　Persistence. Increase strength, record progress, and persevere until you get the muscle you want. Follow this method for two months, you will see a big change in your body.

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

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　　How to eat pork ribs into a muscular man?

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