Slimming has long been a headache, especially for those who want to build a strong body but are unable to change their thin image. However, mastering a few basic rules can make your path to muscle gain much smoother.

Learn these rules to gain the most muscle in the least amount of time.

1. Eat enough protein

To build muscle, it’s important to eat enough protein. Protein is an important component of muscle, and if you don’t get enough of it, it’s hard to grow muscle. Therefore, it is recommended that thin people consume at least 1.2-1.8g protein per kilogram of body weight every day to ensure muscle growth.

The protein content of different foods is different, we should choose high-protein foods such as chicken breast, fish, eggs, dairy products, choose the practice of steaming, can effectively control the food calories.

2: Weight training

Weight training is one of the best ways to build muscle. It stimulates muscle growth and increases your metabolic rate. It is recommended to perform complex exercises, such as squats and bench presses, which work multiple muscle groups at the same time and increase muscle load, thus promoting muscle growth. After each training, the target muscle group should rest for 2-3 days before the next round of training, which can effectively improve the muscle dimension.

3: Increase caloric intake appropriately

It’s also important to increase your caloric intake appropriately if you want to build muscle. During muscle building, your body’s caloric output increases, and you need to increase your caloric intake to provide enough energy for muscle growth.

It is recommended that you increase your calorie intake by 400 to 500 calories a day, maintain a low oil and high protein diet, and eat less junk food, which is likely to lead to fat accumulation.

4. Get enough rest and recovery

Muscle growth requires adequate rest and recovery time. It is recommended to ensure adequate sleep, avoid staying up late, sleep 8-9 hours a day, deep sleep state, help muscle repair. In addition, proper stretching and massage after fitness training can help muscle recovery, which can speed up muscle growth.

Above is a few rules of lean muscle, I hope to help you. As long as you stick to the right way, I believe you can have a healthy, strong body!