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.
Friday: Abs
1 Action part: < /span>
Sit-ups
5 sets, each set to failure.
Lie on your back and draw your knees
3 sets of 15 reps per side.
Leg raise
4 sets of 25 reps each.
2 Diet section:< /span>
Natural Diet Plan(Suitable for students):
Breakfast: 1 bowl of soy milk, 2 fried dough sticks, 1 boiled egg.
Lunch: A plate of dumplings
Extra meal at 16:00: 2 fruits and 10 peanuts
Dinner: 1 bowl of rice, a plate of lean meat tofu, and a bowl of egg and spinach soup
Late night snack at 22:00: 1 bowl of red bean porridge and 2 boiled eggs.
Natural diet + supplement plan (muscle gain and speed):
Breakfast: 1 bowl of soy milk, 2 fried dough sticks, half a spoon of muscle-building powder
Lunch: A plate of dumplings
Extra meal at 16:00: 2 fruits and 10 peanuts
After workout: 1 scoop of muscle gain powder
Dinner: 1 bowl of rice, a plate of lean meat tofu, and a bowl of egg and spinach soup
Late night snack at 22:00: 1 bowl of red bean porridge and 1 boiled egg.
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.
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