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How do thin people gain weight gain muscles?

November 12, 2018

1. Eat 5-6 meals a day

Due to the high metabolism or low efficiency of nutrient absorption, thin-bottomed friends can eat once every 2-3 hours to ensure that the body has the remaining calories to build muscle.

muscles

2.Eat lots of protein

The diet that lets thin low friend build muscle must be given priority to with protein, average every pound weight can absorb 1.5 grams of protein every day, for example a friend of 100 pounds (90 catties) need to eat 150 grams of protein.

3. Moderate carbohydrates

Carbohydrates play an important role in the process of gaining muscles. Too little can’t grow muscles, too much will turn into fat. It is recommended to take 2 grams of carbohydrates per pound (0.9 kg) per day. Please use high-quality complex carbohydrates as the main source, such as sweet potato, buckwheat, brown rice and so on.

muscles

4.Focus on multi-joint weight training movements

All exercises involving more than one joint can effectively improve muscle strength and circumference, such as squats, bench presses, and pull-downs.In particular, lower limb training helps release the hormone that makes muscle growth, so be sure to exercise your feet!

5. The intergroup rest time is 60-90 seconds

Studies have shown that the body is best able to stimulate growth hormone secretion during high-weight resistance training, such as rest periods of 60 to 90 seconds.

6. Let the muscles have time to recover

Usually people’s fighting spirit is the strongest at the beginning, training every day, but this may bring counter-effects. A group of muscles takes an average of 48-72 hours to recover, so be sure not to train the same group of muscles for two consecutive days because the muscles only grow when they are resting.

7. Weight training can increase muscles

When weight training, many muscles and joints are used at the same time. When the muscle tissue is destroyed, it enters the repair stage, so it will grow. Do squats, bows, hard lifts, kettlebells, Bobby exercises, walking bows and plyometric moves (an enhanced training combined with squat and jump box movements), some do not require weight training, and are suitable for the average person. do.

8.Maintain low-intensity aerobic exercise

Aerobic exercise makes the blood in the muscles smooth, and you can get more oxygen, so the muscles can grow, but not excessive. The best allocation is 3 times a week of strength training, 1 day of light aerobic training (do not run more than 10 kilometers). In addition, do not do aerobic training before muscle strength training, which will consume muscle energy, increase fatigue, and even increase the risk of injury.

muscles

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