I used to be a thin man, 178cm. Weight at the thinnest time 100 kg. I was told that I was thin and bored since I was a child, and the most important thing was that I was rejected by the girl I liked, so I made up my mind to change myself.

I started looking for information on the internet, and finally found that fitness and muscle training are the most reliable and effective ways to make myself stronger! And I also got a lot of unexpected gains, such as becoming healthy, looking energetic, looking good in clothes and becoming sunny and confident.

Fitness: There is a lot of theoretical knowledge about online fitness and muscle training. We should gradually find the one that suits us best, but it is generally recognized that thin people should first practice large muscle groups: chest, back and legs, and do compound movements, such as squats, hard pulls, bench presses and pull-ups. Then gradually increase your weight, and your weight will rise accordingly.

Diet: Thin people generally have poor digestion and absorption efficiency, and need to add meals, 5 or 6 meals a day. If you don't eat enough for every meal, it will affect digestion. With the increase of exercise, the digestive system will get better and the appetite will get better. Now I feel hungry every three hours, so I will eat immediately. High-carbon water and high-protein food, carbohydrates provide energy for muscle cooperation, and protein is the raw material for muscle synthesis, so both are very important.

Sleep: ensure at least 8 hours of sleep every day, it is better to wake up naturally, plus lunch break, muscle repair and growth are carried out during sleep.

There is so much knowledge about gaining muscle and weight that I can't finish talking for a while, and I can't see the effect of fitness at once. I usually grow 4 or 5 kilograms a month. Now I can have this income thanks to people who used to think I was thin, and I went to Zhihu for "Zhuoheng" (Zhuoshu gained weight). Stick to it and you will reap changes.