Your body shape determines how you exercise! Even people who don't gain weight should exercise

【A body shape that won’t gain weight】

If you are thin, please do not exercise for more than 1 hour.

(1) Suitable exercise time

Generally speaking, if you continue to exercise at a high intensity for 1 hour, the pumping effect of the muscles (the phenomenon of temporary swelling of the muscles due to increased blood flow after strength exercise) will weaken, and stress hormones (cortisol) will be secreted, which will hinder muscle synthesis and damage muscle tissue.

Especially for thin people, if they exercise continuously for more than one hour, the body's energy source - carbohydrates, will be completely consumed, and even the energy source of the organs - fat will be burned out, resulting in greater weight loss. For this reason, people with thin bodies must use more correct postures to stimulate muscles and perform short-term exercises so that they can effectively increase muscle mass through exercise.

(2) Suitable exercise methods

If a beginner wants to do 3 rounds of exercise, the ideal way is to do at least 10 times per round and an average of 12 to 15 times. But if you do it with your bare hands, you can repeat it up to 20 times; if you exercise with weights, it is recommended to repeat it 12 to 15 times to avoid injury.

If you are an intermediate, do 3 to 5 rounds in total, with a minimum of 8 and a maximum of 12 repetitions per round. It is recommended to use a heavier load than that for beginners, increasing the weight by 5-10% each round and gradually reducing the number of times, using a pyramid-shaped combination method and proceeding step by step.

(3) Recommended exercise: Strength training with large movements and short duration

"Aerobic exercise" can improve cardiopulmonary endurance, but it can also burn a lot of body fat and consume calories. Therefore, people with thin bodies should not do aerobic exercise for a long time.

If you are thin, the exercise time for each session should not exceed 1 hour. Before starting exercise, it is recommended to use a treadmill or fitness bike to do aerobic exercise for about 10 minutes. Afterwards, perform strength training for 30 to 40 minutes in the correct posture. In order to get the full effect of short-term exercise, it is important to focus on stimulating the muscles.

After strength training, do 10 to 15 minutes of aerobic exercise. But please don't do it to increase energy consumption so that you are out of breath, just walk at a slow pace.

(4) Recommended dietary intake

If you want to successfully complete high-intensity exercise, you must consume a lot of carbohydrates, not protein. However, simply increasing carbohydrate intake does not mean that weight will increase significantly. Because protein is an important raw material for repairing muscles, the consumed energy must be fully replenished in order to promote muscle synthesis. Therefore, it is important to consume foods containing carbohydrates and protein 2 to 4 times a day on a regular basis, and develop a habit of eating snacks on time to avoid long fasting periods.

How to increase muscle mass?

The recommended diet is based on 40% carbohydrates, 40% protein, and 20% fiber.

This article is from Caishi Culture "The Strongest Fat-burning Muscle Strength Training, Change Your Body Shape"