Gain weight Exercise muscles, will gaining muscle gain weight

I've been working out for four years, and first of all, the method on the first floor is wrong, and excessive protein intake will increase weight and put more pressure on the kidneys.

First of all, I judged that you should be a beginner fitness person.

So, just do some simple movements: push-ups (you can check the specific criteria yourself) whether you do 10 or 8 at a time, depending on your situation, take a 1-minute break in between, and then do a set of four, with a 1-minute break in between.

After you do the push-ups, you can rest for 3 to 5 minutes, and then do sit-ups, do 4 sets, also with a one-minute break in between, and there are 8 minutes of ab training online**, and I think you can try it, although the intensity is a little bigger, but you're skinny, you don't have much fat, you can do it.

What about dumbbells, you can train biceps, triceps, waist, back, shoulders, trapezius, and you have a diagram to teach you how to practice it.

Finally, let's talk about nutrition, first of all, you are a junior fitness, you don't have to pursue nutrition excessively, generally you should eat, you can just add an egg.

Okay, I typed so many words and gave a good review.

Dumbbells are the trump card of fitness**, and if used well, you can train a beautiful muscle.

Muscle building and shaping, from the large surface, is mainly divided into the following parts: chest, back, shoulders, arms, legs.

1. Back - one-armed dumbbell leaning over to row.

2. Chest - dumbbell bench press, flying birds.

3. Shoulders - dumbbell sitting press, dumbbell side lift, dumbbell front lift, dumbbell bent bird.

4. Arms - dumbbell curl (biceps), dumbbell neck curl (triceps) 5. Legs - dumbbell squats, dumbbell lunges.

In addition, the classic movements such as push-ups, sit-ups, pull-ups, and parallel bar arm curls should not be overlooked.

In terms of diet, while strengthening exercise, eat more beef, milk, chicken, eggs, etc.

Practice doing push-ups every day, don't do too much at first, appropriately increase the number of each time and the number of exercises per day every once in a while, and at the same time change the position of the palms, you can focus on the muscles in different places of the chest, back and arms, such as training the pectoralis major muscles with both palms inward, holding the palms higher than the feet to practice the muscles above the chest, and vice versa, practicing the muscles below, etc., you can experience it yourself.

In fact, the more exercise you have, the greater the amount of food.

Eat more high-protein meats, along with vegetables.

You can also exercise by finding some work.

Training will gain muscle, so why do some people practice very hard, but the more they practice, the thinner they get? Because he hasn't figured out one thing yet, muscles don't grow in training, and that's interesting, muscles don't grow in training, so what do we practice? In fact, let's take a look at the composition of muscles.

Muscle gain increases muscle weight, which will gain weight to a certain extent. However, if you eat properly and lose body fat, your weight may not change much. The specific situation depends on each person's physical fitness, exercise style and eating habits.

If you want to build muscle reasonably while maintaining your weight without too much weight or staying in shape. In terms of diet, you need to choose to eat more high-protein, low-fat foods, such as beef, muscle or soy products.

In addition, high-protein foods include fish, eggs, dairy products, chicken breast, and soy products, which are rich in protein nutrients and can be consumed in your diet every day.

During the period of muscle gain, simple carbohydrate staple food can easily increase the body's blood sugar coefficient and promote fat accumulation. Complex carbohydrates can slow down the rise in blood sugar, and dietary fiber is much higher than simple carbs such as rice and noodles, and it can also supplement a variety of minerals and vitamins. The choice of staple food can be moderately reduced to rice, and replaced with sweet potatoes, corn, brown rice, oats, potatoes, Huaishan, various legumes, etc.

The thickness ratio of 1:1 is relatively balanced.

Just ask, can you be a fitness trainer with a single muscle? Answer: Of course not.

In essence, this understanding is absolutely wrong, a good appearance is just a relatively basic requirement to enter the coaching industry, a member may try out your class because of this fact, but will definitely not become your client for a long time.

There is so much expertise that it takes to become a qualified fitness trainer, and if you can really achieve the level of a qualified fitness trainer, then it will become very easy to get a high income. At the end of the development of the fitness industry, you need to have a very positive learning attitude, otherwise you will definitely take a lot of detours after entering the industry. Now the threshold of the fitness coach industry is getting higher and higher, so only by constantly improving yourself, constantly learning, and constantly updating your knowledge can you develop better and go further.

I believe that there are many people who will have a fluke mentality, thinking that if their appearance is better and their sales ability is higher, they can develop very well, which is actually wrong. The fitness coach industry needs professional knowledge to assist sales more than any other industry, and only by spending energy, time and financial resources and constantly practicing can you reach a higher level, and then obtain higher income, play a greater value in your own position, and let yourself shine.

Professional theoretical knowledge can not only help fitness coaches to maintain a perfect body with half the effort, but also have a stronger persuasive power when communicating with customers, and more importantly, can really help customers effectively complete their fitness goals, so that there will be more renewals, more referrals, more income, and long-term benign development.

In general, the bulking phase does lead to weight gain. But it's not like there's no way around it.

Send you four words; Absolutely!

The key is that you will understand it if you do it yourself for half a year.