How to exercise if you are very thin? The Complete Guide to Scientifically Building Muscle
For those who are thin, fitness and muscle gain is a process that requires systematic planning and scientific methods. The following is a guide for thin people to gain muscle based on the popular fitness topics on the Internet in the past 10 days.
1. Common misunderstandings about fitness for thin people
| Misunderstanding | scientific explanation |
|---|---|
| Only do aerobic exercise | Will further consume the already limited muscles |
| Eat a lot of junk food | Although you can gain weight, you will accumulate fat |
| Training frequency is too high | Muscles need 48-72 hours to recover |
2. Scientific muscle-building diet plan
| Nutrients | daily intake | quality source |
|---|---|---|
| protein | 1.6-2.2g/kg body weight | Chicken breast, eggs, whey protein |
| carbohydrate | 4-6g/kg body weight | Oats, brown rice, whole wheat bread |
| healthy fats | 20-30% of total calories | Nuts, avocados, olive oil |
3. Training plan recommendations
| training day | Training content | Number of sets/reps |
|---|---|---|
| on Monday | Chest + Triceps | 4 sets x 8-12 reps |
| Wednesday | Back + biceps | 4 sets x 8-12 reps |
| Friday | legs+shoulders | 4 sets x 8-12 reps |
4. Recent hot muscle-building topics
1.Progressive Overload Principle: The most popular content under the topic of #FITNESS TEACHING on Douyin, which emphasizes gradually increasing the weight or number of times every week.
2.Post-training nutrition window: A hot search on Weibo shows that supplementing protein within 30 minutes after training can increase the synthesis efficiency by 30%.
3.Compound actions take precedence: Popular videos in Station B’s fitness area recommend squats, deadlifts, bench presses and other multi-joint movements.
5. Guide to choosing muscle building supplements
| Supplement type | effect | Applicable stage |
|---|---|---|
| whey protein | Quick protein supplement | All day/after training |
| Creatine | Improve strength performance | before training |
| muscle gain powder | Add extra calories | Extra meal period |
6. Key things to note
1.adequate sleep: Muscle growth mainly occurs in the deep sleep stage, ensuring 7-9 hours of sleep.
2.Regularly adjust the plan: Change training stimulation every 4-6 weeks to avoid plateaus.
3.Patience is important: A healthy muscle gain rate is 0.5-1kg of pure muscle per month.
Through the above systematic method, people with a lean physique can see obvious changes within 3-6 months. Remember, building muscle is a long-term process that requires sustained effort and a scientific plan.
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