Should Skinny Fitness Start with Muscle Building or Weight Gain

It is recommended to first increase muscle mass and then gain weight for thin people's fitness. Increasing muscle mass can help improve basal metabolic rate and shape a tight body shape. Weight gain should be achieved through a reasonable diet after increasing muscle mass. The focus of fitness goals varies depending on factors such as physical foundation, training methods, nutrient intake, recovery period, and hormone levels.

Muscle building is the primary goal of slimming fitness, as increasing muscle mass can improve basal metabolic function and make subsequent weight gain more efficient. By stimulating muscle fiber micro injury through resistance training and achieving excessive recovery, combined with a daily intake of high-quality protein of at least 1.6 grams per kilogram of body weight, it can promote lean body mass growth. In the initial stage, compound movements such as squats, hard pulls, etc. are used for 3-4 training sessions per week, with each session lasting no more than 60 minutes to avoid excessive calorie consumption. Muscle growth naturally leads to weight gain, but the increase is slow, with an ideal rate of about 0.5-1 kg per month. Weight gain should be achieved after a significant increase in muscle mass, mainly through calorie surplus. Daily calorie intake should exceed consumption by 300-500 calories, with carbohydrates accounting for 50% -60%. Priority should be given to low glycemic index staple foods such as oats and brown rice. Pair with healthy fats such as nuts and avocados to avoid relying solely on high sugar and high oil foods for weight gain. Rapid weight gain may lead to a high proportion of fat accumulation, and it is recommended to limit the weekly increase to 0.3-0.5 kilograms. Women should pay special attention to their body fat percentage not exceeding 25%, and men should not exceed 18%.

During the fitness process, it is necessary to regularly evaluate changes in body composition, and it is recommended to have a body fat percentage test every two months. Maintain sufficient sleep and water intake, and promptly supplement carbohydrates and proteins after training. Avoiding excessive pursuit of short-term weight gain effects, a reasonable ratio of muscle to fat is the core indicator of a healthy body shape. If there are metabolic abnormalities or digestive and absorption problems, professional nutritionists should be consulted to develop personalized plans.