How can thin people gain weight and build muscle best?

Although thin people have slender bodies and don't have to spend much effort choosing clothes, they give people an impression of being frail. Therefore, many men want to make themselves fatter and have more obvious muscles. From the actual results, if thin people want to gain weight and build muscle, the best way is to challenge themselves every time they exercise, eat more when they eat, but never eat indiscriminately, and drink more water appropriately, preferably keeping it at about 3 liters.

1. Challenge yourself every time you exercise

Even if it is a challenge for you and just a warm-up exercise for others, don't give up out of shame. Keep going, it may be a challenge for you now, but one day it will be as easy as a warm-up exercise. For example, weightlifting 80 kilograms is already a challenge for you now, but the big guy Zhang San next to you may easily lift 120 kilograms. At this time, don't regard it as a blow, but as a motivation to challenge yourself, and take Zhang San or Li Si's current record as your goal, and keep working hard to achieve it.

2. Eat more, but don’t eat too much!

This step is the simplest but most critical step. You must eat more, but this does not mean you can eat whatever you want! Otherwise, you will not gain muscle but become a fat guy. Eat more protein, whey protein, chicken breast, tuna, vegetables and other foods. Make sure to eat 1.5 grams of protein, 2.5 grams of carbohydrates and healthy fats per pound of body weight every day (for example, if a person weighs 100 pounds, make sure to eat 150 grams of protein, 250 grams of carbohydrates and healthy fats every day). Healthy fats include foods such as fish oil and flaxseed. In addition, eating more foods containing vitamin C can prevent damage caused by free radicals, help repair injured connective tissue, and recover quickly. At the same time, you should supplement more minerals such as magnesium and selenium to enhance the immune system and prevent muscle weakness or muscle fatigue.

3. Drink water, drink water, drink water!

Make yourself fall in love with drinking water, and drink more! You should know that 75.6% of muscles are water! So, there is a reason why we repeat three times that you should drink more water. You should ensure that you drink at least 3 liters of water every day.

4. “Infrequent” exercise!

Many people may feel confused or even ridiculous when seeing this, "How can you build muscles without frequent exercise?" Most people think that only by continuous training, training and training, the more you train, the more muscles you can build. However, this concept has been misleading the public for a long time. More training does not mean more muscle. For example, the purpose of weightlifting is to build muscle. Once you have trained for weightlifting, the muscles need time to repair, and new muscles also need time to prepare to build new muscles. Muscles are not built when you exercise, but when you rest after exercise! If you keep training, training, and training, then when will muscles have a chance to build? Especially for those who are naturally thin, regular but not too frequent exercise plus more adequate rest time is the key to muscle growth!

5. Focus on multi-joint movements

Multi-joint exercises are exercises that maximize muscle fiber stimulation and train different muscle groups, unlike single-joint exercises which only train a single muscle. For example, multi-joint weightlifting is an ideal training program for gaining weight and muscle because it puts the maximum stress on your body within its tolerable range, which will stimulate the human nervous system to release a large amount of muscle growth hormone, thereby promoting the building of muscles throughout the body.

6. Short, intense exercise

Your exercise method each time should be: start exercising - stimulate muscles - pause exercising. Instead of doing a lot of exercise every time and trying to hit every muscle accurately from every angle, that is the measure taken by "big guys" who have already developed well-developed muscles to try to improve local weak muscles. For those who do not have well-developed muscles, trying to train at all angles may result in muscle loss instead of gaining muscle! This is because long-term exercise at one time will cause a significant increase in the level of catabolic hormones, and instead of building muscle, you will "lose" muscle. If you don't want to see such counterproductive effects, it is recommended to limit the duration of each exercise to 60 to 75 minutes.