I'm too thin! I want to be strong! What should I do?

I'm too thin! I want to become stronger! What should I do?

　In the past, we would have received some questions from time to time, common ones such as "How should people who are thin, have poor stomach absorption, and are not fat to eat," and I usually reply some principled answers, such as suggesting readers to eat more and practice more.

　But in fact, we have been looking for real cases, hoping to give these overly thin friends clearer methods and confidence through examples.

　After some sorting and some information collection, I have sorted out several key points, hoping to help these thin bodies and those who are reading the article!

　1 Do more body training exercises

　　If you want to improve muscle mass, weight training will be one of your best ways.

　　However, experts have mentioned that doing more "body training" to stimulate balanced development of the whole body muscles will be more effective than training one part alone!

　　It is generally recommended to focus on bench press, squat, deadlift, pull-ups, and rowing, because these movements require the simultaneous cooperation of multiple joints and different muscles.

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

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2 Eat more! Eat cleanly

　　The original intention of eating cleanly is to hope that everyone will eat more "the food is" and touch less processed food.

　　In the diet, you should choose an excellent source of protein (such as fish, chicken, etc.), take more carbohydrates (pasta, rice, fruits, etc.), and pair it with good oil (fish oil, olive oil, etc.).

　　Because the goal is to gain weight, in principle, protein can be 1.5 grams * weight (pounds), and carbohydrates are 2.5 grams * weight (pounds). Try to match the food with simple cooking techniques.

　　Some people will choose to eat 5 to 7 meals a day, or supplement some nutritional products (such as whey protein, etc.), which are actually acceptable methods. However, if you force you to feel uncomfortable, it is not good, so you should consider it yourself

3 Good sleep quality

　　With diet and training planning, don’t ignore important sleep time! Just imagine, how much does one day exercise and eating take up? A simple estimate is only 3 or 5 hours, and other time is the key to determining whether your muscles can grow.

　　Sleep is another important time in your life! The "growth hormone" that is very important for growth and development can improve the synthesis of protein in the muscles (make the muscles grow or grow).

　　Especially after weight training, strenuous exercise and sleep at night, the concentration of growth hormone will increase. Therefore, in order to release growth hormone normally, is it not important to rest and adequate sleep after training?

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

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4 Invest time and correct mentality

　　Many people will yell before they start saying that they are too thin and not fat... 　　What I want to say is: As long as you want to do it, you can definitely do it

　　But I have to be honest, and before you invest in training and time, unnecessary shouting will not make you grow muscles!

　　Or some people are eager to see results. In fact, your training must be based on the premise of "overload and overcompensation". Time should be less time-consuming. Unit calculation. If you don’t have a correct mentality and add patience, persistence and investment, it is really difficult to achieve something!

　The above sharing is actually very easy to understand concepts. Maybe you understand these principles, but the most difficult part is to "execute"! I just want to tell you that if you do the right thing under the right principles, you will have the opportunity to increase the weight you expect. The key is how much time you are willing to invest, and have you started doing it?

(Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts. "Fitness Bar Network" or "Click to scan and follow")

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