Everyone knows that whether it is to lose weight, gain muscle, or anything else, we will first make a plan to make ourselves better at losing weight and gaining muscle. However, some people do not know how to make a plan. How can thin people quickly gain muscle? Plan, I believe many people still know what to do. So, what is the plan for rapid muscle gain for lean people? Let’s find out together below.
1. Diet to build muscle
How to gain muscle must be the opposite of how to lose weight. Please eat sugary foods together with protein. If you are very young, sugary foods are less restrictive. You can even drink fruit juice, such as banana milk and papaya milk. At the same time, Remember to have dessert after the meal. Next, the amount of protein should not be too small. One kilogram of body weight can eat 1.5-2.0 grams of protein. Therefore, a 60-kg person needs more than 60 grams of protein a day under a weight gain plan, and can eat about 3 grams of protein. A big chicken leg.
What should be reminded here is that often when eating a large amount of protein, too much oil will be eaten, so special attention should be paid to this. Therefore, it is recommended to mainly peel white meat. But if you are a somewhat overweight person and just want to focus on sculpting lines, then you have to replace sugary foods with brown starch and avoid refined starches and sweets. However, the amount of protein cannot be reduced, so as not to be unable to practice. Build your abdominal muscles, or make them work harder as you practice!
2. Supplementary food
Basically, most of the foods that help lose weight reduce body fat. The trick to building muscle is to increase muscle tissue, so the two are almost the same, such as conjugated linoleic acid (CLA), carnitine (L-Carnitin), and coenzyme Q10, branched chain protein (BCAA), whey protein, creatine (creatine), fish oil, and the popular growth hormone promoter, testosterone liniment, are also mentioned by many people, but they are not legal yet.
3. Exercise
The role of exercise in weight gain is higher than in weight loss. In other words, if you want to gain weight quickly, you must exercise, otherwise you will become fat instead of getting stronger. For weight gain exercises, it is initially recommended to focus on weight training, because weight training will destroy muscle fibers and make themTo re-grow and become hypertrophy, of course if your physical strength is very poor, weight training and aerobic exercise 2:1-1:1 will be recommended.
Because in the end, the two sports will affect each other. If you don’t have enough physical strength, you won’t be able to achieve enough weight. When doing weight exercises, you must pay attention to the issue of symmetry, that is, the flexor muscles and extensor muscles must be trained together, otherwise the so-called cross-X syndrome will occur, or you will become a gorilla with your chest and back pulled out. And one part must be trained at least once a week.
4. Take in plenty of water
A high-protein diet and weight training will cause the body's nitrogen balance to become active. On the one hand, the body's protein is destroyed, and on the other hand, it is synthesized. This requires water as a medium. At the same time, sufficient water can also activate the kidneys and affect nitrogen. Better balance. In addition, as the amount of exercise increases, more sweat is lost, and more water is needed. So if you want to gain weight, be sure to drink more water.
5. Get enough sleep
With adequate rest and sleep, how can men build muscle and gain weight? It’s also important in how to gain and lose weight. The body needs time to repair damaged muscle fibers and synthesize glycogen and ATP in the muscles so that the muscles have the strength to cope with the next training. At the same time, the growth hormone secreted by the pituitary gland during sleep can move the nitrogen balance in the direction of synthesis. In other words, your muscles don’t grow in the gym, they grow in your sleep.
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