Everyone who works out hopes to see changes in their body, which is also one of the sources of motivation to insist on exercising. A good fitness plan will be of great help to both muscle gain and plasticity. Our fitness and muscle-building plan needs to be formulated based on the actual situation and the commonly used equipment in the gym, so that gym exercise can be more purposeful.
Fitness and Muscle Gaining Plan 1
< strong>We should pay attention to the following in our customized muscle-building fitness plan:
1. Creatine nutritional intake.
2. The number and time of daily meals.
3. The ratio of food intake.
It is normal to make a muscle-building plan for two to three months, because muscle growth is the process of muscle cell enlargement. Sufficient calories, carbohydrates and protein must be supplemented. The most appropriate ratio is 55% of calories. , protein 15-20%, fat 25-30%. (Approximately 8g carbohydrate, 2.5g protein, 1.3g fat per kilogram of body weight).
Protein helps with muscle synthesis and is also converted into fat or sugar and stored in the body.
During the period of muscle gain, it is more appropriate for us to choose 4-8 meals. This combination can not only reduce the burden on the gastrointestinal tract, but also supplement the protein required for exercise.
Fitness and Muscle Gaining Plan 2
Daily training diet
The first meal should be easy-to-absorb staple foods, which can better supplement your body’s protein.
The second meal can be slightly higher in calories.
The third meal is usually lunch. Just eat normally.
Nutritional increase plan<. /p>
Muscle growth requires adequate nutrition after training. A reasonable diet can better achieve muscle gain.
You also need to count calories to gain muscle. Thin people have a high metabolism. , so you need to increase your intake by 1,000 calories. If your daily consumption exceeds your intake, you will gain weight, otherwise you will lose weight.
It is recommended that protein intake be adjusted according to your own metabolic rate and your body. You know best. Pay attention to the better absorption of protein after training.
Carbohydrates are the body’s favorite source of energy. If you supplement enough carbohydrates, the body will not use protein as fuel, and the protein will be converted into muscles. Easier.
Fat supplement is also a very important component in the human body. The normal intake is controlled at 15-25%. It is recommended to choose good fats, such as fish, beef, chicken, nuts, Both olive oil and olive oil are fine. " border="0" height="337" alt="" style="cursor:pointer" onclick="window.open('//www.jianshen8.com/uploads/allimg/181210/12_181210105217_1.jpg')" />
Fitness Muscle Gaining Plan 3
Training two to three times a week will make the muscles become More powerful. The training process should give the muscles time to repair themselves. If the rest time is not enough, it will be difficult to achieve the desired training effect. Different muscle groups have different training methods. Changing the training movements for each training can provide better stimulation. Different muscle groups make training more effective
About exercise.At the limit, you will feel fatigue after doing a certain amount of each set of movements. When your muscles get used to a certain set of movements, you can increase the number and intensity of training. In addition, by reducing the rest between groups, the intensity of exercise will also be enhanced.
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