How to Increase Muscle and Weight for Thin People Who Don't Grow Fat or Not

Thin people who do not gain weight need to achieve muscle gain and weight gain through a combination of scientific diet and strength training. The core of weight gain lies in calorie surplus and protein supplementation, while avoiding excessive dependence on high sugar and high-fat foods.

1. Calorie intake

Daily calorie intake should exceed expenditure, and it is recommended to increase by 300-500 calories. Choose high-quality carbohydrates such as brown rice and oats, and pair them with high calorie healthy foods such as nuts and avocados. Eating less and more meals can reduce the burden on the gastrointestinal tract, and eating 5-6 meals a day is easier to achieve calorie goals.

2. Protein supplementation

It is recommended to consume 1.6-2 grams of protein per kilogram of body weight, with priority given to animal proteins such as chicken breast, fish, and eggs. Whey protein powder can be used as a supplement, but cannot replace regular meals. Plant proteins such as tofu and quinoa need to be paired with grains to increase absorption.

3. Strength training

mainly adopts compound movements, such as squats, hard pulls, and bench presses, 3-4 times a week for training. Large muscle group training can stimulate the secretion of growth hormone, and inter group rest should be controlled within 60 seconds. Gradual increase in weight is the key to breaking through the plateau period.

4. Sleep and rest management

Ensure 7-8 hours of deep sleep, with growth hormone secretion peaking at night. Supplement carbohydrates and protein within 30 minutes after training, and avoid fasting for more than 3 hours. Reduce the frequency of aerobic exercise to prevent excessive calorie consumption.

5. Physical fitness regulation

Weak digestive function can supplement probiotics to improve absorption, and thyroid dysfunction requires medical examination. During the muscle building phase, there may be a slight increase in body fat, but the increase should be controlled within a reasonable range. Regularly adjust dietary plans to adapt to metabolic changes. Thin people need to persist for 3-6 months to see significant results in gaining muscle, and should not rush to achieve it. The training plan should be adjusted every 8 weeks, and the diet should dynamically increase or decrease according to weight changes. It is recommended to record daily diet and training data, and if necessary, consult a nutritionist to develop personalized plans. Maintain moderate aerobic exercise during weight gain to maintain cardiovascular and pulmonary health.