How much does a skinny person change after working out?

The amazing effect of a year of fitness: the skinny person has trained into a muscular man, the before and after comparison of the fitness for a year, the fitness for 6 months is almost like this, there is no breakthrough, this is already a bottleneck period The fitness plan is to practice five times a week, and the diet is to eat more! There will be more nutrients for muscle growth!

Sleep well to grow and recover! In fact, muscle gain <>

The long theory is very simple: it is to exercise muscles (to train the muscles thoroughly) + supplement nutrition (raw materials for muscle growth) + rest (give muscle repair time) = muscle growth and fitness is not easy, and healthy and cherished! Fitness people masturbate iron all day long, and there are no calluses on their hands, where do the muscles come from?

These are all testaments to muscle growth!

Chest training sequence: 1Bench press (large weight, four sets, 8-12 reps each, if you try your best to be able to do less than 8 reps, the weight is too heavy, more than 12 reps means the weight is too light and needs to be adjusted, I will not repeat it later).

Single week: upward incline press; Bi-week: parallel bars arm flexion and extension, lying flat bird, bi-week:

Chest clamping day 2: back training plan: 1

Single week: posterior neck pull-ups; Bi-week: anterior pull-ups (can be weighted, 4 sets), standing rows (large weights, 4 sets); Bi-weekly:

deadlift, chest pulls (four sets); Bi-weekly: shrug shoulders (four sets) Day 3: Leg training program:

1.Squats. Prone leg curl (no less than 1 2 body weights, four sets).

Standing on tiptoe (4 sets) Day 4: Triceps training plan: 1

Narrow bench press (large weights, four sets) - 2Single-week: Standing elbow press (4 sets); Bi-weekly:

Supine arm flexion and extension (four sets), prone arm flexion and extension (four sets) Day 5: Biceps brachii training plan: 1

Standing arm curl (heavy weight, 4 sets): Forward grip single arm curl (4 sets); Bi-week: backgrip one-arm curl (4 sets), pole (4 sets); Bi-weekly:

Priest's chair arm curl (4 sets) Day 6: Shoulder Training Program: 1

Anterior neck press (four sets) 2Posterior neck press (four sets) 3Standing Birds (Group of 4) 4

Pitching Birds (Group of 4) Day 7: Fat Loss Training Program: 1

Sit-ups (set of six) 2Supine leg press (set of six) 3Jogging (no deceleration is allowed at medium speed, 30 minutes) According to the above training plan, every seven days is counted as a reincarnation, every seven days of training is rested for two days, of course, you can also rest for four days and one day, but the training sequence can not be disrupted, train for 60-90 minutes a day, the weight and intensity at the beginning can be a little smaller, but every day, each stage must have a breakthrough.

The rest time between each training action group can not exceed one and a half minutes, generally one minute is the most moderate, and you can rest for 2-3 minutes when impacting heavy weights, <>

Insist on training according to this method, you can see the effect in a week, and the progress will slow down after a month, and you can basically reach the level of satisfaction of the landlord after one year.

You shouldn't be fat, you've gained weight, but you're thin.

**To be effective, two aspects must be achieved: one is aerobic exercise; One is to eat properly. One is indispensable.

**How effective it is, first, depends on how much you consume aerobic exercise; The second is how much you absorb each day. If you consume more and absorb less, you will lose weight, which is the basic truth.

Let's talk about absorption first, absorption is absorption from your daily meals, snacks, drinks, etc., generally speaking, the more you eat, the more you absorb, therefore, if you want to **, you must control the amount of food, if you can't do it, don't talk about anything!

Speaking of consumption, we know that the energy consumed by people generally includes the following aspects: one is basal metabolism, which is the consumption of maintaining life, generally speaking, if you lie still, you will consume energy in a day, and this energy consumption is called basal metabolism; the second is the consumption of work, study, play, etc. in a day; The third is sports. Exercise, especially aerobic exercise, can consume a lot of energy.

If you only exercise and do not diet, it is possible to gain weight instead of losing weight.