Improving physical fitness and gaining weight, annoying nicknames such as "bean sprouts" and "bamboo poles", lack of charm and youthful image, and small clothes are too embarrassing ... Indeed, emaciation not only loses points in image, but also has a greater impact on health. It is easy to get tired, depressed and muscle atrophy. In severe cases, immunity becomes poor and it is easy to get sick. For the elderly with chronic diseases, it will increase the probability of complications and have a poor prognosis. To gain weight healthily, the human body must meet two conditions. First of all, you must consume an extra 500 kilocalories a day. When the human body consumes more calories than it does, it can have extra calories for the growth of muscle and adipose tissue. Studies have shown that under the condition of constant weight, intake and consumption of calories are equal. At this time, on the basis of the same diet and consumption, the extra intake of 3500 kilocalories can increase the body weight by about 1kg. The scientific and healthy way to gain weight is to distribute the extra 3500 kilocalories to 1 week, that is, supplement 500 kilocalories every day, and control the weight gain to 1 kg. Secondly, the distribution of calorie intake must be scientific. The calorie intake of human body mainly comes from protein, carbohydrate and fat, all of which can produce calories, but they cannot replace each other, otherwise it will be harmful to health: too much carbohydrate and too little fat will increase the burden on the stomach; If there is too much fat and too little carbohydrate, it may cause obesity and cardiovascular and cerebrovascular diseases; Too little protein will inhibit growth and reduce the body's resistance ... So their intake must be in a scientific proportion: about 50% ~ 60% of the body's calories should come from carbohydrates, about 20% from protein, and the rest from fat-this proportion can increase "weight"-feel firm, not "fat"-feel puffy. Therefore, increasing calorie intake does not mean that you can eat and drink without fear, and you can't eat any snacks casually, because the goal is to increase your "weight"-feel firm, not "fat"-and feel puffy. Foods with high fat content, such as fried food, fat meat and sweets, should be avoided. Youen thin people gain weight and nutrition, and easily solve problems for thin people. In order to ensure "strong" but not "fat", its calorie intake is supplied by protein, carbohydrate and fat in a certain proportion. Among them, 54% of the calories come from carbohydrates, 265,438+0% from imported high-quality whey protein, and 25% from fat, which conforms to the ideal calorie distribution ratio and completely rejects "fat oil". 1 2 cups a day equals two carefully matched nutritious meals. (Yang Cen) 1 "gain weight" is not equal to "gain weight". As the name implies, "gaining weight" means increasing the proportion of adipose tissue in the body, but the significance of weight gain includes not only the increase of adipose tissue, but also the increase of muscle tissue. Human body weight comes from bone, muscle, fat, viscera and water, and only fat and muscle can increase reasonably. The significance of healthy weight gain should focus on muscles! When fat increases beyond a certain proportion, it will have a series of adverse effects on the body, and the most direct relationship is cardiovascular disease. There are three main factors in how to gain weight healthily: reasonable diet, scientific training and regular life! However, these three sentences are really easier said than done. Many people really can't do it. 2. Exercise of the weight gainer The exercise of the weight gainer must first be distinguished from the exercise of the fat reducer. Those who lose fat are mainly aerobic exercise, while those who gain weight are mainly strength exercise. Aerobic exercise is only an auxiliary function and does not need to be done often! Strength training has a very obvious effect on increasing muscle proportion. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, supplemented by diet, muscle construction can be realized. (Including women, but women's muscle-building diet is different from that of men. If you are interested, you can leave a message to understand.) Specific muscle training methods, if you are interested, learn in this post. 3. The diet of fattening people is high in protein and calories, which is definitely the first choice for healthy fattening people. It is also important to eat less and eat more, supplement digestive enzymes and increase the digestion and absorption rate of food. Protein: Choose excellent protein, especially animal protein, because the composition of animal protein is closest to human protein, and the utilization rate is the highest. Such as eggs, milk, meat, seafood, etc. If the intake of plant protein and essential amino acids is limited, a variety of combinations are needed to complete the task of supplementing protein. The only plant protein containing a full range of amino acids is soybean protein. However, there are soybean isoflavones in soybean protein, which are estrogen-like, which will hinder the secretion of androgens that contribute to muscle growth. It is not recommended to choose! Sugar: The choice of sugar is very important for muscle exercisers. Sugar provides the body with the necessary calorie intake, as well as the necessary seasoning for fat burning and protein synthesis. The preferred sugar is rice, potato, sweet potato, pumpkin, taro and so on. The daily intake of sugar should account for more than 40% of the total calorie intake. Fat should be mainly monounsaturated fat, mostly from plants, which has the function of lowering cholesterol. Such as seed oil, soybean oil, olive oil, etc. There are also some essential fatty acids, which come from the deep sea, and the human body also needs deep-sea fish oil for absorption. Dietary advice: total fat