Thin body type features:
The congenital overall skeleton is small and the shoulders are narrow. The body looks slim and slender. The whole body has a low fat rate. Muscle groups are small or not obvious. The limbs are slender and skeleton. The difference between the leg and the body length is large.
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Thin body characteristics:
High metabolic rate, not easy to increase body tissue. Weight gain is not easy. Muscle growth is slow. Poor muscle strength. Poor athletic conditions. 
Training actions and frequency recommendations:
Partial training is used, and each training only trains one or two parts for a specific muscle group. The training action is based on the basic compound action, and the action process must be in place. Each part of the muscle only needs to be trained once a week. There must be adequate rest between training sessions. If there is insufficient rest, training should be stopped. Training courses should be changed at least once every four to five weeks. Implement progressively increasing training weight, number of groups and number of times.
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Training intensity recommendations:
Heavier free weight training should be used to stimulate deep muscle tissue. The warm-up group is preferably one to two groups and should avoid premature fatigue of the muscle group. Avoid high practice for each group, it is recommended to be five to eight times per group. Large muscle groups use eight to ten groups, and small muscle groups use six to eight groups of training. Gradually increase weight and reduce the number of times to increase training intensity to quickly increase meat volume and strength.
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Training recovery speed aerobic training recommendations:
The required recovery period is longer and therefore requires more rest days. Training should be suspended before fatigue or soreness has not recovered. Due to the high metabolic rate, at least eight hours of sleep per night is required. Do less aerobic exercise, too much aerobic exercise will hinder muscle growth. Cardiopulmonary aerobic exercise should not exceed three times a week, and should not be too intense.
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Calculation of the proportion of nutritional needs:
The daily protein requirement is one-half to two grams per pound of body weight, which is about 30% of the total calories. The daily carbohydrate demand ratio is about 50% of the total calories. Daily fat intake is about 20% of total calories. At least two liters of water should be taken daily. Vitamins and minerals should be added daily. Eat five to seven times a day, about three hours each meal, with the principle of eating fewer meals.
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