Skinny People Follow 3 Principles to Promote Muscle Growth, Allowing You to Gain Muscle Without Gaining Fat

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Slim people tend to be slender, with low muscle mass and low fat percentage, calorie intake is generally less than expenditure, or the body's digestive system absorption rate is low, a lot of food hasn't been absorbed before being excreted, leading to them struggling to get stronger.

If slim people simply pile up calorie intake, the increase is mainly fat instead of muscle, you'll become puffy and obese instead of strong. You need to be clear that slim people want to become strong, they need to increase the body's muscle mass, promote the improvement of body proportions, instead of fueling fat growth.

Muscle is equivalent to fat, muscle volume is small, is 1/3 of fat, will make the figure lines become obvious. Fat people have a lot of fat, figure is fat, bloated. Same weight and height, muscle people have a better figure, fat people have a fat figure without lines, the figure is unbalanced, have a belly, very unsightly.

So how can slim people scientifically become fat instead of fat? Slim people follow 3 principles to promote muscle growth, let you gain muscle without gaining fat!

1Do strength training

Muscle growth needs external stimulation, aerobic exercise consumes fat, decomposes muscle exercise, not suitable for slim people to frequently train. 3 times per week, each time half an hour of aerobic exercise, to improve physical fitness and lung capacity is enough. Slim people should focus on strength training, not aerobic exercise.

Through weight training stimulation, muscle fibers will be damaged, and in the process of rest, muscles will grow stronger by absorbing nutrients, such as shapingarm, inverted triangle and beautiful abdominal muscle lines.

Recommended strength training actions for each muscle group:

Arm exercises:Dumbbell curls, barbell bent-arm push-ups, dumbbell reverse curls, hammer curls

Chest exercises:Incline, flat bench press, decline bench press, push-ups, incline dumbbell flyes

Back exercises:Pull-ups, cable rows, barbell deadlifts, cable seated rows

Shoulder exercises:Barbell press, dumbbell lateral raises, bent-over dumbbell flyes, dumbbell front raises

Hip and thigh exercises:Dumbbell squats, lunges, leg presses, weighted calf raises, hip bridges

Abdominal exercises:Sit-ups, crunches, leg raises, russian twists, plank

2Increase calorie intake and reasonable nutrition

Slim people are already short of calorie intake, which is difficult to become fat. When doing strength training, the body's calorie consumption increases, at this time you should increase calorie intake to provide muscle with sufficient nutrition to promote muscle growth.

During muscle gain, you need to increase calorie intake by 20%, for example, if your usual calorie intake is 2000 calories, you need to increase it to 2400 calories or more. When your calorie intake is insufficient, muscle cannot grow fully and elastically, and muscle growth speed will be very slow.

In addition to increasing calorie intake, reasonable nutrition should be done, do not eat various junk food, especially avoid high sugar and high fat foods. You need to eat cleanly, not 'dirty gain muscle' diet, otherwise fat is easy to grow, you will get fat.

You need to supplement enough protein, maintain a low-fat, low-salt and light diet. For example: choose high-quality fish, chicken breast, eggs and dairy products for intake, while supplementing plenty of vegetables and fruits, and carbohydrate staple foods. It is best to eat a variety of foods every day, so that food utilization and absorption rate will be improved.

3Reasonable rest time

Do not frequently conduct strength training, each target muscle group needs enough rest time, large muscle groups need to rest for 3 days, small muscle groups need to rest for 2 days to conduct the next round of training.

Muscle training needs time to repair and growth. Frequent exercise will keep muscle in pain, unable to recover, which will prolong muscle growth cycle.

In addition, you also need to ensure sufficient sleep time, improve muscle gain efficiency. Try not to stay up late, staying up late will suppress muscle growth speed and easily lead to fat accumulation.