1, thin people have high basal metabolic rate, high calorie consumption and are more active, so the general diet can't meet the demand of weight gain at all, so they should eat more than usual and let the body accumulate more calories to gain weight.
2, through systematic and scientific fitness training, 3-4 times a week, 45-60 minutes of equipment weight-bearing exercise, generally about 3 months can see the effect of muscle gain.
3, reasonable rest, ensure adequate sleep, muscle growth and repair are carried out at night, good living habits are the guarantee of muscle gain.
4, a reasonable diet, eat more high-protein, medium-carbohydrate, low-fat foods, such as eggs, milk, protein powder, beef, chicken and so on.
Extended data:
Pay attention to some things about thin people's diet:
1. Eat less pickled foods: These foods contain a lot of salt and some carcinogens, which will also hinder thin people from gaining weight and should not be eaten more.
2. Eat less fried food: because this kind of food is not easy to digest, it will increase the burden on the digestive tract. Eating too much will cause indigestion, indigestion of gastrointestinal function, and lead to weight loss.
3. Regular diet: Studies show that eating regularly and quantifying regularly can form conditioned reflex, which is beneficial to the secretion of digestive glands and the absorption of gastrointestinal tract, thus achieving the purpose of food fattening.
4. Eat less cold and irritating foods: Cold and irritating foods have a strong stimulating effect on the mucosa of the digestive tract, which is easy to cause diarrhea or inflammation of the digestive tract, leading to a decline in the absorption capacity of gastrointestinal functions, thus preventing food from gaining weight.
5. Appropriate temperature: The temperature of the diet should be "neither hot nor cold", otherwise it will hinder weight gain.
6. Regularly quantify: every meal should be moderate, three meals a day. At the specified time, you should take the initiative to eat whether you are hungry or not, so as to avoid the influence of hunger or satiety on the fattening effect.
7. Drinking time: The best drinking time is on an empty stomach in the morning and 65,438+0 hours before each meal. Drinking water immediately after a meal will dilute the gastric juice, and soaking in rice will also affect the effective absorption of nutrients in food by the gastrointestinal tract and the effect of fattening.
8. chew slowly: reduce the burden on the stomach. The more times food is chewed, the more saliva is secreted, which has a protective effect on gastric mucosa, is a good way to improve gastrointestinal malabsorption, and will also help to gain weight.
9. vitamin c supplementation: vitamin c has a protective effect on the gastrointestinal tract. Maintaining the normal content of vitamin C in gastric juice can effectively play the role of the stomach, protect the stomach, enhance the disease resistance of the stomach, and realize the full absorption of the gastrointestinal tract. Therefore, it is necessary to eat more fruits and vegetables rich in vitamin C, and digest and absorb nutrients to gain weight more effectively.
10 ... avoid irritation: don't smoke, because smoking makes the blood vessels in the stomach contract, which affects the blood supply of gastric wall cells while increasing weight, reduces the resistance of gastric mucosa and induces stomach diseases. You should drink less and eat less spicy food such as peppers.
References:
Baidu encyclopedia-fattening