Do thin people need to gain fat before losing weight to increase muscle mass

Thin people usually do not need to gain fat first and then lose fat. The goal of gaining muscle can be achieved directly through scientific diet and strength training. The key to building muscle lies in calorie surplus and protein intake, rather than intentionally accumulating fat. Muscle growth requires sufficient calorie support, but excessive fat accumulation can actually increase the difficulty of later weight loss. Daily calorie intake should be slightly higher than expenditure, while ensuring sufficient protein intake per kilogram of body weight, combined with progressive strength training to stimulate muscle fiber growth. Thin people have a higher basal metabolism and can increase the proportion of carbohydrates appropriately, but it is necessary to choose low glycemic index foods such as oats and brown rice to maintain blood sugar stability. A small number of people with abnormal digestive and absorption functions or extremely low body fat percentage can increase their intake of healthy fats in the short term under the guidance of a doctor, such as nuts and deep-sea fish. But it is necessary to avoid fried foods or trans fats to prevent excessive accumulation of visceral fat. A slight increase in body fat percentage during the process of muscle gain is a normal phenomenon, but there is no need to deliberately increase fat to an obese state before reducing fat. This operation may disrupt metabolic balance.

During muscle building, it is recommended to perform resistance training multiple times a week, focusing on training large muscle groups and gradually increasing weight-bearing. Adopt a small and frequent meal pattern in diet, and supplement protein and fast carbon in a timely manner after training. Regularly monitor changes in body fat percentage and muscle mass to avoid blindly pursuing weight gain. If muscle growth cannot be achieved for a long time, it is necessary to investigate gastrointestinal diseases or abnormal hormone levels, and seek guidance from professional nutritionists and fitness coaches if necessary.