Thin People Remember These 4 Principles for Muscle Gain, Gain 15 Pounds in 3 Months
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Men should not be too thin, a weak and frail appearance will make people feel weak and vulnerable, lacking masculine charm. Skinny guys gain muscle is for building bulk, a strong physique will make you look more confident.
Therefore, many skinny guys put in a lot of effort to become stronger. But you need to know that building muscle doesn't equal reducing fat. The physiques created by muscle growth and fat growth are completely different. Muscle growth can turn you into a strong man, while fat reduction can turn you into a bloated fat man. Therefore, muscle growth without fat reduction is the main goal of building strength.
Skinny guys gain muscle, follow 4 principles, gain the most muscle and the least fat!
1Reasonably supplement heat
Skinny guys are difficult to get stronger because their nutritional intake is insufficient, leading to the body not having enough heat for muscle synthesis and growth. Fat is also difficult to accumulate. We need to increase heat intake to produce a heat surplus, and the excess heat can be converted into energy needed by the body, providing nutrition and power for muscle growth and promoting muscle growth.
Generally, heat intake needs to be 20% higher than usual, if you normally consume 2000 calories, increase it to 2400 calories during muscle growth. Because when you do muscle training, the body will consume more calories than usual, and the muscles also need heat to accelerate recovery after training.
You can eat multiple times a day, reduce the intake of fat, and make your own gym meals to avoid the intake of junk food, so as to reduce fat accumulation.
2Increase the intake of protein
During muscle growth, muscle needs more protein, approximately 2g protein per kilogram of weight. We can supplement from low-fat chicken breast, eggs, dairy products, or fish and shellfish.
For example, the protein content of a boiled egg is about 7g protein, so for a 50kg person, if you simply supplement protein, you need to eat about 7 boiled eggs.
3Big weight training
Skinny guys also need big weight training, so that more energy and nutrients can flow into muscles instead of accumulating as fat. Skinny guys should not do too much cardio, because you don't have extra fat and muscle. Cardio will further consume your muscle and fat, making you thinner. However, a moderate amount of cardio can improve physical fitness and lung capacity. So, skinny guys can do cardio 2-3 times a week, each time for 30 minutes.
In addition, we need to focus on strength training to build muscle dimensions by stimulating external forces. Each muscle group can select 4 exercises for training, and after each training, rest the target muscle group for 2-3 days before starting the next round of stimulation. Combining rest and exercise can achieve the rapid growth of muscles.
4Reasonable rest time
Remember the three laws of muscle growth: eat, sleep, and train, one is indispensable. During muscle growth, don't stay up late and ensure sufficient sleep time to allow muscles to repair quickly. If you stay up late, the muscle growth cycle will be extended, and the muscle soreness will last longer. Don't sacrifice sleep time for gym training. Go to bed at 11 pm and stick to it for a while, and you will find that the muscle dimension has obvious progress.
Remember these 4 muscle growth principles, and you can gain 15 pounds in 3 months as a beginner!
