I have encountered such a typical case before: a man, IT practitioner, 30 years old, 1.7 meters tall, weighs 60 kg, is thin, and has poor physical fitness. I often catch colds. Under the advice of friends around me, I want to strengthen my physique through exercise, and gain muscle and weight by the way. So he started running. I run twice a day, half an hour in the morning and in the evening, and only do push-ups every day in terms of strength training. There is little change in other aspects (only a slight increase in the amount of food). After doing this for a month, the weight change is not obvious, and it even looks thinner.
The situation of the guy is quite typical. For people in the industry, the crux of the problem is clear at a glance: 1. Too much aerobic exercise, too little strength training, and no core Strength training; 2. The dietary intake should be appropriately increased, especially with the increase in exercise volume to increase the intake of protein and carbohydrates; 3. No stretching exercise is implemented.
In the process of communicating with the guy, the specific plan I put forward is as follows: 1. Reduce the amount of running exercise, once a day, 30 minutes each time, weekly 3-5 times will do. The best time is in the morning or afternoon, so that you can get the sun. If time doesn’t allow, it’s fine to run in the morning and evening, but take a vitamin D supplement. The reason for reducing aerobic exercise is firstly because the guy is not fat, and a moderate amount of aerobic exercise will have the desired effect; the reason for sun exposure or vitamin D supplementation is to cooperate with strength training on bone growth and calcium. absorption effects. 2. Increase strength training. Squat 3 times a week. The initial stage can be body weight squat (to train the core such as the gluteus maximus), and then it can be advanced to weight squat. 3-4 sets of 15-20 reps each time. In addition, 3 times of plank support (core stabilization), 3 times of dumbbell rowing (shoulder and back exercise), and 3 times of Xiaoyanfei (low back core exercise) are added. Actions like push-ups and pull-ups can also be done appropriately, but it’s best to focus on squats, planks, and dumbbell rows. There is another principle: the muscle strength training of the same part should be separated, and it is best to do the next time at an interval of more than 48 hours.
3. Stretch after both running and strength training. Stretch the triceps, hamstrings, quadriceps, iliotibial band, and hip adductors at the back of the calf after running, and target muscles after strength training. 4. Add 250 grams of milk or yogurt in the morning and evening, and add high-protein foods such as chicken breast, beef, fish and shrimp for lunch, and appropriately increase carbohydrates (staple food). Within 1 hour after strength training or running, eat high-protein and high-carbohydrate foods when you feel hungry (just in moderation, don’t make the digestive system feel full, so as not to affect the subsequent meals).
The guy is more willing to accept my suggestion, he thinks my statement is reasonable and easy to understand and implement. At present, he has adhered to the above basic ideas for more than a month, and the effect is still quite remarkable: the weight has increased by about 1 kg, the physical fitness has been improved significantly, and the food intake has also increased significantly. Although he still looks thin, he looks forward to it in the near future Harvest a more robust and lean body in the future.
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