The steps to build muscle for thin people

This is an era that worships muscles. Whether for boys or girls, muscles have become another symbol of beauty and strength. Boys want to have strong muscles, while girls yearn for 'C' abdominal muscles. However, muscles cannot be built just by wanting to, especially for thin people. How can thin people exercise and build muscle? Do I need to gain weight first? Well, here comes the benefit. Today, let me introduce to you in detail the methods and steps for thin people to gain muscle through fitness.

First, develop an effective fitness plan: arrange the fitness plan in weeks (7 days), then cycle it every week, with 3 months as a stage. Out of the 7 days of the week, I recommend scheduling 5 days to exercise, with a total of 2 hours of exercise per day. The remaining 2 days are for resting and allowing the muscles to recover. For example, arrange to rest on Tuesday and Saturday, and schedule 2 hours of exercise every day for the remaining 5 days.

How to develop an effective fitness program: Choose 2-3 exercises that you like or are good at. Only in this way can breakthrough results be achieved.

Enrich your fitness knowledge and avoid falling into fitness misunderstandings: Many friends worry: I am already so thin, will I get thinner if I continue to exercise like this, or will my muscles become smaller? This is a misunderstanding about fitness. First of all, from the perspective of energy: the main component of muscle is protein, and the energy supply relationship of the human body is glucose, then fat, and then protein. So once people feel hungry, common hypoglycemia will occur for this reason. With the rapid improvement in the current social living standards, the phenomenon of relying entirely on protein for energy is almost non-existent. Some friends may think, after exercising for 1-2 hours, why are the muscles not filled with blood?

Is it that exercise has no effect? In fact, congestion is just the result of exercise causing local temperature to rise and blood flow to increase, which leads to an increase in muscle volume. It does not mean that muscle exercise will have no effect without congestion. This series of problems will bother everyone, causing them to be mentally disturbed during the process of fitness and muscle building, resulting in poor results or even giving up halfway.

Dietary arrangements during fitness: There is a popular saying in the fitness industry: Muscles are built by eating! Indeed, there is some truth in this statement, but if you only eat and don’t exercise, all you will get is fat, not muscle. Here we have to be selective in terms of diet combinations. A reasonable diet and nutritional combination can help you achieve twice the result with half the effort in fitness exercises, and this is absolutely not an exaggeration. So what kind of diet is reasonable? We know that muscles are made up of protein, so if we want to become strong and have muscles, we must deliberately supplement our diet with high-protein foods while exercising.

Common ones include conventional foods such as eggs and beef, as well as fitness supplements such as muscle-building powder and whey protein powder, which are currently the most popular in the fitness industry. For thin people who want to gain weight and build muscle, muscle-building powder is recommended here. The main ingredients of muscle-building powder are carbohydrates, proteins, various vitamins and trace elements. Some also contain creatine, glutamine, branched-chain amino acids, carnitine, methyl chromium, etc., which can maximize the supplement of various nutrients needed by bodybuilders.

Thin people can also build muscle through fitness, so don’t think that fitness is not for thin people. But you must follow the correct fitness steps and persevere and persist, and one day you will build sexy muscles. Hope this helps.