Fitness plan to gain muscle and weight

There are many issues that people often think about in life, and usually boys think that they need to exercise and have a strong body. Gaining muscle is a daunting goal that many people fail to accomplish. Therefore, it should be noted that you must plan your activity time, because it takes a certain amount of time to gain muscle and weight. Because only when there is enough time can people's needs for exercise be met. So what is the fitness plan for gaining muscle and weight?

1. How to gain weight?

Many thin people will ask: How to gain muscle and weight? Of course, to gain weight, you don’t have to increase fat, but increase muscle. Although the conditions for weight gain are the same as those for weight loss, weight gain is more difficult and requires more than weight loss. Many thin people want to gain weight and have developed muscles, but they don’t know where to start, and as beginners, they are often afraid to go to the gym. Today, the editor will solve the reasons why people are thin and use healthy methods to help thin people gain weight scientifically. Those friends who are making enemies late at night, please look here. Gaining weight is no longer a dream.

2. Weight gain method

How to gain muscle and weight? You may think that you eat a lot but are still thin. The reason you are thin is that you don’t get enough calories. Even if you have a fast metabolism, you still need to eat more to gain weight. It's not just about eating more. In fact, gaining weight requires methods and techniques just like losing weight. Let's take a look at the methods of gaining weight.

1. Diet to increase muscle and weight

How to gain muscle and weight must be the opposite of how to lose weight. Please eat carbohydrate foods with protein. If you are very small, there are fewer restrictions on carbohydrate foods. 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 cannot be too little. For one kilogram of body weight, you can eat 1.5-2.0 grams of protein. Therefore, a 60-kilogram person needs more than 60 grams of protein a day under a weight gain plan, which is about the amount of 3 large chicken legs.

What we need to remind you here is that when you eat a lot of protein, you often consume too much oil, so you should pay special attention to this. Therefore, it is recommended to peel the white meat. But if you are a person with a little weight and just want to sculpt your body, then you have to replace sugary foods with brown starch, and avoid refined starch and sweets, but the amount of protein cannot be reduced, so that you will not fail to train abdominal muscles, or the more you train, the drier it gets!

2. Supplementary food

Basically, foods that help lose weight are mostly used to reduce body fat percentage, and the trick to gaining muscle is to increase muscle tissue, so the two are almost the same, such as conjugated linoleic acid (CLA), L-Carnitin, coenzyme Q10, branched-chain protein (BCAA), whey protein, creatine, fish oil, and the popular growth hormone promoter and testosterone ointment are also mentioned by many people, but they are not yet legal.

3. Weight gain exercise

Exercise plays a more important role in weight gain than in weight loss. In other words, if you want to gain weight quickly, you must exercise, otherwise you will get fat instead of strong. For weight-gain exercises, it is recommended to focus on weight training in the initial stage, because weight training will damage muscle fibers, causing them to regrow and hypertrophy. Of course, if your physical strength is very poor, it is recommended to use a 2:1-1:1 ratio of weight training and aerobic exercise.

Because later on these two kinds of exercise will affect each other, without enough physical strength, it will be impossible to lift enough weight. When doing weight exercises, you must pay attention to the issue of symmetry, that is, the flexors and extensors must be trained together, otherwise the so-called crossed x syndrome will occur, or you will develop into a gorilla with a hunched back and a hunched chest. And each part should be trained at least once a week.

4. Drink plenty of water

A high-protein diet and weight training will make the body's nitrogen balance active. The body's protein is destroyed on the one hand and synthesized on the other hand, which requires water as a medium. At the same time, sufficient water can also make the kidneys function more actively, which is better for nitrogen 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, please drink more water.

5. Get enough sleep

Adequate rest and sleep are also important in how men can exercise to build muscle and gain 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 make the nitrogen balance towards the direction of synthesis. In other words, your muscles do not grow in the gym, but grow during sleep.