As someone who used to be as thin as a bamboo pole, I understand the frustration of "eating a lot but not gaining weight." I remember feeling particularly disheartened every time I went to the gym and saw myself in the mirror—despite working out hard, I just couldn't seem to gain any muscle. It wasn't until I met a fitness coach who told me that muscle building is actually a science, and brute force alone won't cut it.
When it comes to muscle building, many people's first thought is to consume a lot of protein. Indeed, protein is important, but did you know? According to research, consuming 1.6-2.2 grams of protein per kilogram of body weight is sufficient; any more won't make you grow faster. I have a friend who was so obsessed with protein that he ate eight egg whites every day, only to end up with stomach problems. A commenter also said, "I drink protein powder until I feel like vomiting every day, but my weight hasn't changed at all, though my wallet has gotten much thinner." Haha, that really hits the nail on the head.
The key to muscle building actually lies in training intensity. I've noticed an interesting phenomenon: many people go to the gym and just mechanically repeat exercises without paying attention to weight and sets. But scientific research shows that muscles only get truly stimulated when you train to failure (i.e., when you can't lift anymore). Now, I record the weight and reps for each training session to ensure I make progress every week. A netizen put it well: "Building muscle is like saving money; you need to save a little more each time than the last."
When it comes to eating, I really want to share a common misconception: many people think that building muscle requires eating a lot. Actually, it's not about quantity but about eating the right things. For example, many people avoid carbohydrates, but they are actually great for muscle building. My current diet structure is: eating slow carbs (like oats) 1-2 hours before training, and fast carbs (like bananas) after training. This ensures energy during training and aids muscle recovery. A fitness enthusiast in the comments shared, "I eat six meals a day during my muscle-building phase, but each meal is controlled to 300-400 calories, and the results are fantastic."
Finally, I want to say that muscle building really can't be rushed. I've seen too many people get injured because they were in a hurry or give up because they didn't see immediate results. In fact, as long as the method is right and you stick with it, everyone can see changes. Like me, it took a full two years to go from 55 kg to 70 kg. Although the process was slow, watching myself get stronger day by day in the mirror is an indescribable sense of achievement.
So, if you're also struggling with muscle building, why not try these methods? Remember, fitness is a marathon, not a sprint. Take it slow, and you will definitely see changes in yourself.
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