Obviously, you have lost weight, and the gap is quite big.

Through physical exercise, you can be safe! Effective weight gain! It can be achieved mainly through fitness running and learning bodybuilding. The following is the method I read in the book and introduce it to you.

How to gain weight through physical exercise?

1 Go to the hospital for examination. If there are ascariasis, tuberculosis, chronic diarrhea and endocrine diseases, weight loss or slow growth may occur.

2 Breaking the worn-out metabolic balance "No matter how much you eat, you won't grow meat" is the empathy of thin people. This is because once you get used to a certain lifestyle, your daily intake (diet) and consumption (consumption) are basically balanced. In this case, it's no use eating more. To break the old balance, we must first increase the amount of exercise and give the body a signal that it needs to increase energy, so that the food that we eat more will be digested and absorbed.

3 Increasing nutrition, protein only accounts for 20% of the total calories. Sugar (rice, steamed bread and other staple foods) is the main source of muscle glycogen, grains, vegetables and fruits should account for 55-60%, and fat is a high-calorie food, accounting for 25-30%.

4. Ensure sleep and relax. People will secrete "growth hormone" during sleep, and their metabolism is at the lowest level, with little consumption. Adequate sleep is the guarantee of your growth.

What you lack now is exercise. To be precise, the intensity of exercise has not broken the original balance.

You can find a book on sports, which contains a lot of specific contents, and Baidu can't explain it clearly in hundreds or thousands of words.

Strength exercises can increase your muscle strength, increase your body shape and enhance your endurance. Have certain skills. Here, let me introduce common sense to you first.

How to develop muscle strength and endurance?

1 Do strength exercises 2-3 times a week. Generally speaking, it is best to do strength exercises every other day, so that tired muscles can fully recover within 48 hours, and strength exercises can get the best results.

Choose the intensity and frequency of strength exercises according to physical condition and exercise purpose. The intensity of strength exercises is expressed by the number of repetitions of maximum strength (RM). For example, if you can only lift a weight of 60kg once with maximum strength, then this weight is called 1RM. Different RM and strength exercises have different effects on muscles. 3-6RM 3-6 Group mainly develops the absolute strength of muscles 8- 12RM 3-6 Group mainly develops the volume of muscles 14-20RM 4-6 Group mainly develops the endurance of muscles.

3. Scientifically arrange the time for strength training. The speed, strength and endurance of muscles are in the best condition at 4-5 pm, which can achieve good results.

4. Pay attention to control the movement speed during strength training. When carrying out strength training, the movement speed in the reduction stage should be half of that in the active exertion stage. Take bench press as an example. If you move up 1 s, it takes 2 seconds to return to the starting position. Doing a weight-bearing exercise like this will give the muscles two exercises (lifting and reducing).

Arrange the contact sequence of different muscles reasonably. The typical strength training sequence is: thigh muscle (quadriceps femoris)-shoulder and chest muscle (deltoid and pectoralis major)-back muscle and posterior thigh muscle-calf muscle-triceps brachii-abdominal muscle-biceps brachii.

Physical exercise requires a lot of knowledge and is very easy to learn, but it is mainly "comprehensive". I can't give you a detailed plan here I suggest buying a book to read!