How do very thin people build muscles, and what else to eat to help build muscles. Scientific Practi

Hello, an hour after dinner, run for half an hour, keep exercising, and you can also train strong muscles to be satisfied.

You want to grow meat and muscle, are two different ways.

Thin people can build strong muscles just as well.

1. At the beginning of exercise, it is best to be moderate, don't set the goal too high, the body will be very difficult, the first is to insist on aerobic training once every two days, generally one and a half hours at a time is enough.

2. In the first two months, it is best to systematize and fix your movements, don't dry the net for more than three days, and push-ups are enough for muscle training at home, but according to the individual's physique, increase the appropriate amount. Dumbbells are mainly used to train arm strength, which can be increased sequentially.

3. After two months of basic training, I think you should be able to adapt to these exercises, and now it's time for targeted training, the most important thing is the exercise of the chest muscles and arm muscles, and the leg movement can quickly jump rope, and the practice action is best changed once a month and a half. After half a year, the body shape will change.

4. Personally, it is not recommended that you participate in sports, because more sports exercises will not be conducive to the increase of muscle shape, and if you do it for a long time, you will get thinner and thinner.

5. Food supplements are the most important, eat less salt, eat more protein foods, and eat some soy products in moderation to help digestion. and absorption.

6. Exercise is not something that can be achieved in a day or two, so everyone must insist on it and be prepared to endure hardships before exercising, after all, this is responsible for your own body.

Hello, there are actually a lot of these foods, as long as you eat some high-protein foods, such as: eggs, beef, of course, you can also eat some protein powder and other auxiliary things. Thank you.

Build muscles and eat food.

1. Lean meat. Reducing calorie intake is naturally essential to reduce fat and make your abs visible, but that doesn't mean giving up on meat.

Common pork, lamb, and beef are rich in protein and amino acids, which can help burn fat and promote muscle growth, and the right way to do this is to choose to eat high-quality lean meats while keeping your intake within a specific range – never eat a portion of meat that is larger than your fist in size.

2. Coarse grains. Too many studies have shown that people who eat whole grains are more likely to maintain a healthy weight, and there are many varieties and flavors of whole grains, from whole grain sang, wheat to brown rice sushi; With a little thought, it is not difficult to find coarse grains that suit you.

3. Yogurt. In a related study in the International Journal of Obesity, it was revealed that people who had the habit of drinking yogurt had almost twice the waist size of those who did not. And if possible, Greek yogurt is the perfect choice, with a lower fat content than regular yogurt, but a higher nutritional value.

4. Unsaturated fats.

Fat is not the first natural enemy, unsaturated fat can protect internal organs, joints, and provide enough energy for the body, the best sources of unsaturated fat include fish, avocados, nuts, olive oil and so on.

5. Fresh fruits and vegetables.

Fruits and vegetables should take up half of your plate, the trick to eating fruits and vegetables is to take turns of fruits and vegetables of different shapes, colors, and varieties, not limited to a few fruits and vegetables, and eat them comprehensively to provide the most effective quality nutrition for the body. These diverse plants can protect the heart, fight cancer, and they can also help you reduce your cravings for high-calorie foods.

2. Water: Dehydration will lead to muscle shrinkage and energy depletion during exercise.

3. Eggs: Eggs are rich in protein, vitamins A, D and E, which help muscle growth.

4. Salmon: Salmon is anti-inflammatory and rich in omega-3 fatty acids and proteins.

5. Tofu: Tofu is rich in soy isoflavones and protein that help muscle recovery.

To build muscles, you should eat more of the following foods.

1. Eggs. Eggs are the richest source of protein food, and the protein contained in them can best meet the needs of the human body, and is easier to be absorbed and broken down into the amino acids needed by the body, which is very important as a raw material for muscle growth; Eggs also contain healthy fats, saturated fats, lecithin, etc., which can play a certain magical role in helping muscle growth.

2. Lean beef.

Too little saturated fat can damage the level of hormones in the body, such as testosterone and islet growth factor, which helps in muscle growth, so lean beef contains saturated fat, which can help muscle grow quickly.

3. Salmon. Salmon is rich in protein and -3 fatty acids. -3 fatty acids, in addition to proteins that aid in muscle growth, help reduce swelling and pain, aid muscle repair, help suppress cortisol, lower cortisol levels, and increase testosterone levels of healthy fats.

Haha, when I saw you say that you eat more biscuits, hold back chicken, duck and fish, I laughed.