There are some people in our lives who are always very thin, no matter what you do or what you eat, it is difficult to gain weight. Although thin is beautiful in this era, it is not good-looking if it is too thin, so many thin people want to gain weight. But gaining weight is not simply about increasing fat mass, it is about gaining healthy muscle and fat. Let’s take a look at a few key points for lean people to gain muscle.
The main points of lean muscle building
- Eat 5-6 meals a day
The reason why skinny people are so thin is mostly due to high metabolism or low nutrient absorption rate. Therefore, skinny people should eat more every day, and they can eat every 2-3 hours to ensure that there is remaining in the body. calories to build muscle. Pay attention to the quality of the food you eat, choose natural ingredients, and avoid processed foods. Processed foods do not increase muscle but fat.
- Supplement enough protein
The lean muscle-building diet must be protein-based, with an average of 1.5 grams of protein per pound of body weight per day, so as to ensure muscle growth and repair. Carbohydrates are also very important in muscle growth. Too little will not build muscle, and too much will result in fat. Therefore, we recommend about 2 grams of carbohydrates per pound of body weight per day. Pay attention to the source of these carbohydrates, and focus on high-quality complex carbohydrates, such as sweet potatoes, brown rice, etc. The above are some of the key points that we have introduced for thin people to gain muscle, hoping to help friends in need. In addition, lean people should also have patience to gain muscle, because it takes a long time and the process is very difficult. Everyone must always give themselves confidence and believe that they will be able to gain weight successfully.
