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active 18 years ago
Having a very thin body will make you become less confident. Besides less good seen when wearing short-handed clothing, having a body that is too skinny makes you look less fit while on the move. What’s the solution?
Weight training and nutrition management that goes into the body is very important to improve posture. For that you have the body type ectomorph must work extra to make your body becomes more contain because of metabolism that work faster so hard to be fat.
Here are tips to build muscle for your skinny person;
1. Exercise pattern
Do not exercise too long
Most mindsets who practice in the gym are the longer they practice, the faster the muscles are formed. The mindset is certainly not true, especially for you who are thin with rapid metabolism. Because your body fat levels are not too much, you do not have to practice excessively like those who are overweight. Simply by stimulating the muscles to be stimulated to grow. Exercising too long in the gym will only make your body stress and recovery time will run longer.
Full body workout
For those who are skinny are advised to practice 3 times a week with a program that trains the whole body. Do not practice the same way continuously, because the muscles will adapt and not be stimulated. You need to change your pattern of practice occasionally to prevent stagnation.
Increase compound movement (movement involving more than 1 joint)
For those of you who are thin, it is advisable to do the exercises with compound movement. This compound exercise involves most of the fibers in the muscles. In addition, compound movements can also stimulate the best anabolic response in your body. Since you are advised not to practice too long, you should use compound movements so that it does not take much time.
Cardio is very good for heart health, but doing cardio can burn many calories needed by those who are thin. For that you are encouraged to do cardio in low intensity.
In addition to exercise you need to pay attention to the right diet so that your body weight increases, but not because of fat, but increases with muscle weight. You can change the diet that was 3 times a day to 5 times for your body calories to stay awake.
You can consume calorie-dense foods, such as pasta, wheat, steak, nuts and seeds. These types of foods can make your daily caloric needs met without worrying about feeling bloated.
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In addition to foods containing calories, you need to consume high-calorie supplements, such as whey protein and gainer.
During muscle formation, you should avoid stress. Because when the body feels stressed, your muscles will experience catabolic. In these circumstances, the body has a tendency to burn muscle tissue. This will make you lose your muscle mass.
Try to rest enough so that your muscle recovery takes place quickly. Sleep at least 8 hours a day and try to minimize your activity because you are encouraged to save calories. The calories you just burn when you do the exercises.
These tips will not work without motivation and strong effort. The key is not to be complacent when your body begins to show results. In addition, consistently exercise and consume healthy foods as well as proper supplementation.