Measures to gain muscle for skinny people include changing eating habits and actively exercising with appropriate exercises. Over time, the appearance of people with slim figures has become more fitted.
1. How to increase muscle for skinny people with exercise
1.1 Exercise many muscle groups at the same time
The first secret to gain muscle for skinny people is to skip single exercises that only focus on one muscle group. Instead, actively practice compound movements for many muscle groups at the same time such as squats, deadlifts, pull-ups,...
Combination movements will work more muscles than single exercises that focus on just one muscle - joint. Besides, alternating heavy and light exercises between days of the week will help muscle fibers develop better.
1.2 Do more Exercise
Besides training multiple muscle groups, practicing diligently with more frequency and intensity also helps muscle gain for skinny people. Many people have done full-body exercises 3 times/week, 90 minutes/time with great effort and the results are very encouraging: Better muscle gain.
The muscle need to be challenged to grow, and training at a higher frequency means giving the muscles a greater challenge. So to gain muscle, skinny person should practice the habit of doing full-body exercises or upper body/lower body exercises to exercise all muscle groups at least 2 - 3 times/week.
1.3 Perseverance and persistence
There is a similar exercise to gain muscle for skinny people, which is: This is a marathon, not a sprint. That means that to gain muscle, skinny people need to consider this a persistent, long-term training process with a duration of years, not a day or two.
Practitioners can practice alone or with friends to practice several times a week. The most important thing is to believe that you can do it.
1.4 Healthy diet
It's important to gain muscle for skinny people by eating and drinking. The biggest mistake many skinny people make who want to gain muscle is not eating enough food to build muscle. People who are skinny and exercise regularly metabolism very fast so it needs to provide enough energy for the body.
How to eat to gain muscle is to consume 20 - 25 calories/450g of body weight per day. Protein consumption is 1g/450g body weight per day. In fact, practitioners do not need to focus too much on measuring their diet, they just need to make sure they eat the amount of food necessary for their body's activities. At the same time, you need to be careful not to consume too many calories because it can
2. How to gain muscle for skinny people with diet
In addition to exercise, changing your diet also helps skinny people gain muscle. Accordingly, the formula is very simple: Focus on lean protein, healthy fats and slow-digesting carbs. At the same time, completely eliminate non-nutritive foods from your diet.
Each meal should have the right amount of protein, vegetables, starch and fat. For snacks, reduce the amount to 1/2 of a main meal. After a few weeks, the practitioner can review whether the diet is reasonable and helps increase muscle mass. If you haven't gained muscle as desired, you should add a little carbs or fat to your daily meals.
Foods that help skinny people gain muscle include:
- Fish: Types of fish, especially salmon, are a rich source of high quality protein. In addition, it contains Omega-3 fatty acids helps improve cardiovascular health;
- Beef: This is a rich source of protein with a protein content of 27g/100g of meat. Beef also contains additional vitamins and minerals such as vitamin B12, zinc and iron - substances that help develop muscles. However, users need to pay attention to fat content so they need to change protein sources regularly;
- Eggs: Whole eggs are one of the best sources of nutrients to help increase muscle mass. Egg is a clean source of protein, the protein content is 5 - 6g/egg while the calorie content is only about 60 calories/egg. In particular, the protein that exists in eggs has high bioavailability for the body, allowing for more effective absorption of nutrients. Protein in eggs contains all the essential amino acids necessary for muscle gain;
- Rice: Varieties of rice, especially brown rice - which is a type of slow-digesting carb, good for skinny people who want to gain muscle;
- Kale: Although protein is an important nutrient for muscle growth, users need to pay attention to prove enough energy for the body with a complete diet. This helps the body absorb and use protein better. Therefore, thin people should eat a combination of vitamin-rich vegetables such as kale and spinach;
- Spinach: This is the vegetable that helps burn fat and strengthen muscles. It helps the body absorb other nutrients better, supporting more muscle building;
- Lentils: This is a great source of plant protein for both vegetarians and meat eaters. They even provide the body with up to 40g of slow-digesting carbohydrates, keeping practitioners full of energy to exercise, while also reducing cravings;
- Greek yogurt: Due to the complex processing process, Greek yogurt contains twice the protein content of regular yogurt. It is also a rich source of vitamin D, supports strong bones and plays an important role in protein synthesis, helping to promote muscle gain. Users can eat Greek yogurt with fruit and nuts;
- Almonds: These are a great snack high in protein, healthy fats and magnesium - important for energy metabolism and protein synthesis.
To have a beautiful body, thin people need to exercise diligently and choose appropriate foods.
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References: menshealth.com, mensjournal.com
