The Thin People's Weight Gain and Muscle Gaining Fitness Program series is aimed at thin people and ordinary people who want to gain weight.
The action part of this plan mainly uses dumbbells. If you are in the gym, you can use barbells to replace some of the dumbbell movements. For the diet part, the plan is based on a daily natural diet combined with muscle-building powder. You can modify the plan appropriately according to your actual situation.
Today's workout is a little lighter, only working on the abdominal muscles.
Saturday: biceps, triceps, abs
1 Action part: < /span>
Dumbbell curl
3 groups, 10-12rm each
Lying on your back, neck and arm flexion and extension
3 groups, 10rm each
Oblique arm curl
3 groups, 10-12rm each
Sitting neck arm flexion and extension
3 groups, 10rm each
Arm flexion and extension
3 groups on each side, 8-10rm per group
Sit-ups
4 sets, each set to failure.
2 Diet section:< /span>
Natural Diet Plan(Suitable for students):
Breakfast: 1 cup of soy milk, 2 steamed buns.
Lunch: 1 bowl of rice, 100 grams of braised pork, 1 plate of vegetables, 1 small bowl of tomato and egg soup.
Extra meal at 16:00: 1 large piece of Snickers chocolate bar and 1 apple.
Dinner: 1 bowl of rice porridge, 2 steamed buns, 200 grams of fish, 1 plate of vegetables.
Extra meal at 22:00: 1 cup of milk, 1 piece of bread.
Natural diet + supplement plan (muscle gain and speed up):
Breakfast: 1 cup of soy milk, 2 steamed buns.
Between meals: half a scoop of mass gainer, a few biscuits.
Lunch: 1 bowl of rice, 100 grams of braised pork, 1 plate of vegetables, 1 small bowl of tomato and egg soup.
Extra meal at 16:00: 1 large piece of Snickers chocolate bar and 1 apple.
After exercise: 1 scoop (50g) of muscle-building powder.
Dinner: 1 bowl of rice porridge, 2 steamed buns, 200 grams of fish, 1 plate of vegetables.
Extra meal at 22:00: 1 cup of milk, 1 piece of bread.
Analysis of causes of underweight
After eliminating the cause of the disease, the caloric intake should be less than the caloric expenditure. You will always be thinner. The caloric intake is related to your eating habits. Calorie consumption is related to your living habits.
Strengthening eating habits:
1. Increase food intake. If you don't eat much at each meal, add more meals. Such as 5 meals a day. (It can be high-calorie foods such as bread) 2: Increase the amount of chewing so that the food can be absorbed as much as possible.
Lifestyle improvement:
1: Participate less in aerobic activities and physical activities that consume endurance. 2: Exercise is mostly based on equipment.
Then, I will introduce you to muscle gain powder. Muscle gainer powder is composed of whey protein powder + carbohydrates (extracted from milk and food) for easy absorption.
After you exercise on the machine, the easily absorbed protein can continue to repair damaged muscle cells. The muscles will therefore continue to grow thicker. Carbohydrates can help you save calories in time. Because when exercising with equipment, a large amount of calories will be consumed.
Nutritional supplements are convenient for your diet. Its nutritional efficiency is much higher than natural food. But natural food is richer in nutrients. So the two should match each other. Only in this way can your exercise effect be improved.
3 Muscle Network Member Case:
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