I m 165 tall, weigh 55 kg, I m on the thin side, I want to gain weight by working out, I have a fitn

Fitness increases efficiency and weight loss.

It's a bit skinny and needs to gain about 10kg.

I don't know if you are working out at home or in the gym, and your body's basal metabolic value and gastrointestinal absorption function are not very clear, so I will share my personal experience:

Diet: Breakfast: 4 slices of whole wheat bread, milk, eggs (2 on weekdays, 6 on training days) Lunch: Rice, root vegetables, fish and shrimp or beef, chicken breast Dinner: Same as lunch.

On training days, jogging warms up for about 40 minutes, strength training for about 60 minutesMonday: Jogging for 30 minutes to warm up, warm up and move your body, arm strength: biceps, triceps, deltoids, forearm muscles.

Wednesday: Jogging 30 Minute Warm-up, Warming Up Body, Back & Waist Strength Friday: Jogging 30 Minute Warm-up, Warming Up Body, Chest & Leg Strength Sunday:

Jog for 30 minutes to warm up, and after warming up, move your body, abdomen and torso core strength 3After exercise: within half an hour (optional) milk, protein powder, chocolate, eggs.

Hello! Want muscle? Exercise secondly, nutrition is the most important, you can do push-ups, three, with the width of the shoulders, about 20cm wider than the shoulders, put your hands together!

These three are enough. If you're in a dorm room, you can grab the door frame with your hand and do a pull-up. They don't require any instruments.

In the mirror, Hua Shui Yue said that the method is enough for you to use now There are two kinds of abdominal muscles, one is sit-ups, the other is lying flat and raising the legs, sit-ups to train the upper abdominal muscles, leg raisings to exercise the lower abdominal muscles, latissimus dorsi, or something, let's talk about it later.

Judging by your statement, you should have already done a fitness card, in fact, as a beginner, you can do some basic training without going to the gym, but since you have entered the gym, you can simply give some suggestions. First of all, don't be afraid of the barbell, because the weight can be adjusted, so don't be psychologically resistant. Moreover, the plan you gave is more professional, suitable for medium and high-level fitness people, not suitable for people who are new to fitness.

Here's a quick regrouping of your training plan:

Day 1 Chest + Triple Humerus.

Flat bench press 8-12*4 sets.

Dumbbell Flying Bird 8-12*3 groups.

Parallel bars arm flexion and extension 6-10*3 groups.

Dumbbell arm flexion and extension at the back of the neck 8-12*3 sets.

Rope press down 8-12*3 groups.

Day 2 Back + biceps.

Pull-ups 6-10*3 sets.

High pulldown 8-12*3 groups.

Seated rowing 8-12*3 sets.

Standing barbell curl 8-12*4 sets.

Dumbbell alternate curl 8-12*4 sets.

Day 3 Shoulder + Legs.

Standing barbell press 8-12*4 sets.

Dumbbell side lift 8-12*3 sets.

Dumbbell front flat lift 8-12*3 sets.

Barbell squat 8-12*4 sets.

Lunge squat 8-12*4 sets.

Rest on the fourth day, or rest on the seventh day by repeating the above training cycle.

Warm up for 5-10 minutes before exercising every day, stretch every part after training, add waist and abdominal training at the end of daily strength training, and do aerobic exercise for about 20-30 minutes after strength training.

Since you are just starting out, here are a few tips for you:

1. It is very important to standardize the movements, which can effectively avoid injuries and improve the effect of exercise.

2. Because the body is thin and weak, the strength will naturally be weak, so when training, don't look at others lifting a large weight and rush to imitate and catch up, but start with a small weight step by step. Keep a good record of your training, and compare your progress with yourself, not with others.

3. Increase the proportion of high-quality protein (such as beef, chicken, egg whites, etc.) in the diet.

4. Generally speaking, training strength will grow faster, but the body circumference will not change greatly, so don't feel that it is ineffective to give up training, stick to it, and there will be good results.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number.

Each group should rest for no more than one minute, and each movement should rest for no more than 2 minutes.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abs the next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs day three.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.

It is a cycle of practicing three days and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. If the diet is not convenient, you can just finish the workout and a glass of muscle building powder.