Muscle-building fitness: What should I do if I gain weight slowly during the period of muscle building?

Muscle-building fitness: What should I do if I gain weight slowly during the muscle growth period?

I have been seeing people saying that I finally took 10KG to get my weight. I went to lose fat for a while and my weight dropped by more than half. How long will it take to achieve my target weight? Also, I have been eating high in protein, high in calories, and high in carbohydrates recently. I haven't lost my exercise for a day, but my weight has not increased significantly, which makes me very upset. What should I do? For similar problems, the editor has compiled solutions to let's take a look.

1. Persist in gaining weight

The muscle growth period should be more than 50% longer than the fat loss period. Fat loss may end within three months, but although the muscle growth period is scheduled for 3-12 months, it usually takes at least 9 months. Muscle growth is very slow. Ideally, it is already considerable to have a pound of muscle growth in a month. Generally speaking, the weight you increase is only a few hundred grams, or even a few dozen grams, which is lean muscle. Therefore, if you increase a few pounds in a month, a few dozen pounds will be the same as a few pounds or a dozen pounds in a month.

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

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2. Focus on losing fat or gaining weight

Don't tell me that you should lose fat while gaining muscles. This is like a fantasy. It will not only make you unable to do both, but also make you fail to strengthen your brain. Muscle-building will inevitably lead to fat increases, which is inevitable. It does not mean that you will reduce fat when you take aerobic exercises. So even if you lose fat first, gaining muscle in the later stage will still bring fat, and then you will fall into the contradiction between gaining muscle or losing fat.

3. Know your body shape

Some genetic inheritance is born thin and belongs to the ectomorphic type. This type of body has extremely high basal metabolism and slow muscle growth speed, which basically makes people desperate and thin like a dog. Of course, this body shape also has its advantages, that is, fat growth is also very slow and body fat is very low. Usually "born to have abdominal muscles". Because low body fat does not require strict control of diet, you can be a little casual for foods with higher fat.

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

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4. Adjustment of diet plan

Maybe the plan you have made before is very perfect, but have you calculated the calories intake??Macro, when the calories you consume are greater than the calories you metabolized, your weight will increase, and vice versa. In other words, as long as you eat enough, you can gain weight even if you don't go to exercise - but the more you increase may be fat rather than muscle, so people in the period of weight gain and muscle growth should consume more high protein, high calories, and more carbohydrates. In other words, as long as you eat enough, you can gain weight even if you don't go to fitness - but the more you increase may be fat rather than muscle, so people in the period of weight gain and muscle growth should consume more high protein, high calories, and more carbohydrates during weight gain. In other words, as long as you eat enough, you can gain weight even if you don't go to fitness - but the more you increase may be fat rather than muscle, so people in the period of weight gain and muscle growth should consume more high protein, high calories, and more carbohydrates. In other words, as long as you eat enough, you can gain weight even if you don't go to fitness - but the more you increase may be fat rather than muscle, so people in the period of weight gain and muscle growth should consume more high protein, high calories, and more carbohydrates during weight gain. In other words, as long as you eat enough, you can gain weight - but the more likely it is fat rather than muscle, so people in the period of weight gain and muscle growth should consume more high protein, high calories Compound!! Or drink more protein powder or muscle-building powder. When you really can't eat it, liquid food is undoubtedly the best supplement.

5. Physical condition

You may exercise if you have injuries and cause serious injury and stop training. Once you stop training, it means that your weight will decrease and physical fitness will decrease. Even if you have a normal cold or fever, it will not only make people feel bad, it will affect your appetite and weaken your physical fitness. There is also the most common disease that young people are most likely to suffer from now on, "gastritis". Long-term drinking and frequent drinking ice cream will lead to gastritis attacks. Muscle growth depends on the stomach to absorb and digest. The most important organs are all problematic. How can fitness expect good results? The most important thing is to nourish your stomach and go to the hospital for serious visits.

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

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