It is important that intake is greater than consumption to increase the muscle and weight gain of thin people. In life, we must pay attention to insist on eating breakfast, not partial eclipse, choose high-quality protein such as eggs and milk, drink more nutrition porridge, and eat something that provides calories one hour before exercise; Protein and proper carbohydrates should be supplemented after exercise.

Insist on fitness training, first of all, we must firmly believe that fitness training can and must help you gain weight, and you can cooperate with hankins to gain weight. That's how I gained four or five pounds a month, and I exercised and supplemented, which is beyond doubt. If you want to gain muscle and weight, you need to do more weight and less strength training. In the fitness industry, the training weight of 8- 12RM is ok. Exercise regularly 3-4 times a week for about 60-90 minutes each time, depending on your physical strength. You can practice two muscle groups at a time, each muscle group does 4-5 movements, each movement does 4-5 groups, and each group does 8- 10 until it is exhausted, but you can do 1-2 groups of maximum weight.

Work and rest rules. Work and rest rules. Don't stay up late. Go to bed before 1 1 at night and take a nap at noon to ensure energy.

Fifth, being happy means being broad-minded and fat. A good mood will affect the stomach and give you a good appetite. Excessive mental stimulation, such as long-term tension, fear, sadness, depression, etc., will cause cerebral cortex dysfunction, lead to spasmodic contraction of gastric wall blood vessels, and then induce gastritis and gastric ulcer. Learn to adjust when you encounter difficulties in life. For example, as soon as I encounter difficulties, I will think, "We will cross the bridge in the end." But that's the truth, and it's often not as bad as we thought.