For those who are naturally scrawny and difficult to increase the muscle, the weight gain is more difficult than the lottery!
Although envy by the fat, but their own painful words, but in general, increased muscle more challenging than reducing fat.
Difficult to add muscle who really hard to grow weight, the following three points to help these difficult to enhance muscle often overlooked or not enough place.
- First, eat wrong, not enough to eat
The primary goal for those with increased muscle strength is to eat more, but most people have no detailed plans or goals. Instead, they simply eat a few more meals per meal, or allow their kitchen aunt to order more meals. If you do, the daily calorie intake should still be less than the target of muscle gain.
The correct approach is as follows:
1, record your calorie intake, just in front of several times, before weighing to measure their own food intake , and then calculate the calories, and soon be able to grasp their own meal about intake of calories each.
2, intake of the right amount of protein, it is important not to overdose, because the protein allows you to quickly full belly, for those who are difficult to increase muscle, which is the most undesirable situation, but the amount of protein or muscle growth required Specific intake can refer to Hi exercise diet calculator.
3, and gradually increase the calorie intake, rather than once on the "binge eating", the first increase of 20% -30% of the calorie intake, and then gradually increase in the 2-3 weeks to 40%, 50 % Or even 60%.
4, relentless perseverance is the core of the entire increase muscle program, at least to their own half a year, even if a year is not too long for the fitness , and fitness this habit, it is best to cultivate it no longer Put down.
- Second, the theory is understand, but no action
For today's office workers, fast-paced life every day to even eat time are squeezed out.
In this case, in addition to the dinner, we can prepare some calorie-rich foods in advance and then take them to work and eat at rest.
For example: dried fruit, nuts, protein sticks, peanut butter sandwiches , dark chocolate , bread , protein powder , muscle powder , to ensure daily intake by the amount of time, to cultivate this eating habits.
The daily meal time can be written in the phone's memo to help develop this habit.
- Third, excessive aerobic exercise
Many hard-booster have jogging or other forms of aerobic training habits, and although aerobic training is of great benefit to heart health and cardio-respiratory capacity, this form of training does not have an effect on muscle gain, but will hinder Muscle growth.
Resistance Training is a training method that is required for those who are hard to gain muscle. Any form of resistance training such as self-respect, elastic rope , elastic band, dumbbell or barbell can promote muscle anabolism, secretion of synthetic hormones and muscle protein Synthesis.
Coupled with calorie surplus resistance training, to ensure that the intake of nutrients used to increase muscle.
If there is no resistance training but just simply more calories, even if increased weight, are also mainly concentrated in the abdomen, on the surface, may not see how fat, but the increase of visceral fat is more deadly.
It is suggested that those with akinesia temporarily stop aerobic training, or shorten the duration of each aerobic training to 5-10 minutes, while aerobic training should not exceed 3 times a week.
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