How is it best for thin people to gain weight and muscle?

Although thin people have a slim figure and don't have to struggle to choose clothes, they give the impression of being weak and vulnerable. Therefore, many men want to make themselves fatter and have more noticeable muscles. From a practical perspective, the best way for thin people to gain weight and muscle is to challenge themselves during each workout, eat more during meals, but never eat randomly, drink plenty of water appropriately, and ideally maintain around 3 liters.

1. Challenge yourself every time you exercise

Even if it's a challenge for you and just a warm-up exercise for others, don't give up so ashamed. Keep going, it's a challenge for you now, but one day it will be as simple as warm-up exercises for you. For example, weightlifting is now considered a challenge for you at 80 pounds, and the big guy next to you, Zhang San, may easily lift around 120 pounds. At this point, don't see it as a blow, but as a motivation to challenge yourself, and take Zhang San or Li Si's current record as your goal, persistently strive to achieve it.

2. Eat more, but don't eat randomly. This step is the simplest but most crucial one, you must eat more, but it doesn't mean you can eat whatever you want. Otherwise, without gaining muscle, one may become a chubby guy instead. Eat more protein, whey protein, chicken breast, tuna, vegetables and other foods. Ensure a daily intake of 1.5 grams of protein, 2.5 grams of carbohydrates, and healthy fats (for example, if a person weighs 100 pounds, ensure a daily intake of 150 grams of protein, 250 grams of carbohydrates, and healthy fats). Healthy fats include fish oil, flaxseed, and other foods. Eating more foods containing vitamin C can prevent damage caused by free radicals and help repair damaged connective tissue for rapid recovery. At the same time, it is important to supplement with minerals such as magnesium and selenium to enhance the immune system and prevent muscle weakness or fatigue.

3. Drink water, drink water, drink water.

Make yourself love drinking water and drink more. You should know that 75.6% of muscles are water. So, we emphasize three times that drinking more water is the reason, and we should ensure at least about 3 liters of water per day.

4. "Non frequent" Exercise.

Many people may feel confused or even absurd when they see this, "How can you build muscle without frequent exercise?" Most people would think that only continuous training, training, and training can build muscle. However, this concept has long been misleading the public. More training does not mean building more muscle. For example, the purpose of weightlifting is to increase muscle mass. Once you train a weightlifting session, muscles need time to repair, and new muscles also need time to prepare for building new muscles. Muscles are not built during exercise, but during rest after exercise. If you keep training, training, and training, then what about muscles? When will there be a chance to establish? Especially for naturally thin individuals, regular and infrequent exercise combined with sufficient rest time is the key to gaining muscle.

5. Focus on multi joint movements

Multi joint movements are movements that can maximize the stimulation of muscle fibers and train different muscle groups, unlike single joint movements that only train a single muscle. For example, multi joint weightlifting is an ideal training program for weight gain and muscle building, as it exerts maximum pressure on your body within an acceptable range, stimulating the nervous system to release a large amount of muscle growth hormone, thereby promoting the establishment of muscles throughout the body.

6. Short and 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 accurately target every muscle from every angle, that is a measure adopted by the "big guy" who has already developed developed muscles to improve local weak muscles. For non muscle developed individuals, attempting to train from all angles up, down, left, and right may actually lead to muscle loss instead of growth. Because long-term exercise at once can significantly increase levels of catabolic hormones, failing to build muscles instead of "losing" muscles. If you don't want to see such counterproductive effects, it is recommended to limit the duration of each exercise to 60-75 minutes for the best.