What should thin people do if they want to gain muscle?

Muscle, which is mainly made up of muscle tissue. Muscle cells are elongated and fibrous in shape, so muscle cells are often called myofibers.

I think that if a thin person wants to gain muscle, he must rely on the mantra, "eat seven points and practice three points", eat more nutritious food, and at the same time train appropriately.

If thin people want to gain muscle, they should pay attention to supplementing enough protein, and the final effect of the muscle-building method of only practicing without eating will be greatly reduced.

You can drink some muscle-building energy powder, with effective exercises, in order to achieve the best muscle-building effect, do more strength exercises, such as bench presses, pull-ups, barbell rows, squats and so on.

Remember not to do a lot of high-intensity muscle training suddenly, you need to supplement high-protein foods that are easy to decompose and absorb every day, such as chicken breast, vegetables and fruits can eat broccoli, tomatoes, etc., and then cooperate with correct muscle training, step by step.

Three points of practice, seven points of eating. If a thin person wants to gain muscle, he should eat small and frequent meals, eat more protein and carbohydrates, increase his weight, and then do more strength training to build up his muscles through fitness.

The best way to do this is to do some strength exercises, and then supplement the diet with some protein, so that you can quickly gain muscle and achieve a very good effect, and it is best to supplement some aerobic exercises, such as running and swimming.

1. First of all, we must improve our daily eating habits, we can eat less and more meals, at least 4 or 5 times a day, of which 1 2 or twice can not eat staple food, you can eat some snacks and bread, and eat less junk food is not good for health. Don't let yourself be starved, eat something when you're hungry.

2. Pay attention to the eating time, I personally recommend that the eating time in the morning is around 8 o'clock, followed by about 12 o'clock at noon, and about 6 o'clock in the evening, so that you can eat some bread and nuts between noon and night, and you can also eat a meal before 9 o'clock in the evening, pay attention to try not to eat within 2 hours before going to bed, which may affect your health.

3. In addition to diet, we must pay attention to exercise, personal advice can go to the gym, it may be difficult to insist on exercising alone, you can find a partner to go to the gym to exercise.

4. For thin people, you don't need to do aerobic exercises in the early stage, such as running, cycling, etc., we can do more strength exercises, dumbbells, bench presses, pull-ups and ,..There are different equipment for each part of the exercise, and if you work out 3 or 5 times a week, you can maintain it for 1 1 and a half hours each time.

5. Effective fitness muscle gain should be reasonably arranged to exercise various parts, for thin people, you don't need to completely distinguish which part of the muscles to practice on a certain day, legs, back, arms, abdomen, etc., we can divide the main and secondary, for example, today's main leg training, give more time to do more leg equipment. For a machine workout, we try to keep a warm-up group and a formal set.

6. Fitness and diet are indispensable, effective exercise will make us have a better appetite for eating, without enough exercise, we may not have the appetite to eat a certain amount of food, and there is no way to consume and absorb, just after the workout meal as much as possible to supplement high-protein food.

7. The last important point is that we need to persevere, and we need to persevere in everything we do, otherwise the early efforts will be in vain.