Total calories absorbed by food,

Less than the total calories consumed by the human body in one day.

Generally speaking, there are three reasons.

1. Gastrointestinal digestive problems, poor absorption capacity or abnormal hormones in the body (such as hyperthyroidism)

2. The body's metabolism is too high, and it is easy to lose weight (external match). The metabolism of the body is very fast, so it is difficult to gain weight.

3. Improper food selection and unreasonable dietary calorie structure.

Say goodbye to "ribs essence" and do this.

A little more anaerobic exercise and a little aerobic exercise.

If you are thin, strength training is essential. In the training plan, we should arrange more complicated, heavier and stronger movements (such as bench press, squat, hard pull, etc.). ) to raise hormone levels, which will make it easier to gain muscle. If you are a novice, remember to do it step by step. Aerobic training needs to be minimized, and once a week is enough for people who really have difficulty gaining weight.

A week, the amount of exercise is not fixed, how much is appropriate. I felt very tired just after sitting down for the first time, and I obviously felt sore muscles. Please consult the personal trainer of Goodfellow Fitness for the specific fitness plan. )

Monday: chest. Such as barbell or dumbbell flat bench press, bracket push-ups, parallel bars arm flexion and extension, etc.

Tuesday: Come back. Such as pull-ups, etc.

Wednesday: Shoulder. For example, dumbbells press shoulders.

Thursday: rest

Friday: Arms, biceps brachii (3) head muscles. Like push-ups.

Saturday: Legs. Like barbell squats.

Sunday: rest. This is a step-by-step method. Fitness fatigue increases. Protein and meat fiber must be ingested in food, which can supplement muscle strain after exercise. The process of repair is the process of gaining muscle and weight.

Diet order

If you want to grow more muscles, you should first choose high-calorie foods and smaller foods, and try to drink less water and soup before meals. Because if you eat vegetables or drink water first, it is estimated that you are half full after eating vegetables, but their calories are very low, which will directly affect the muscle gain effect.

Chew carefully and swallow slowly.

It is important for people with a bad stomach to chew slowly. Be careful when eating. In addition, cut the food into small pieces. For example, potatoes can be made into mashed potatoes, which will make you eat more and digest more easily.

Choose the right food

If you want to gain muscle, carbohydrates, protein and fat are all essential. It is suggested that the ratio of the three is 4.5: 1.2: 0.8. Although it is impossible to be accurate, at least you should know that rice, noodles and potatoes account for the most, followed by meat, eggs, milk and protein powder. (the proportion can be appropriately increased), and the least is animal oil and vegetable oil.

Eat more meals a day, but eat less every time.

Eating less and eating more is king. The usual three meals a day can be divided into 5~6 meals: breakfast, brunch, Chinese food, lunch, dinner and supper.

Calorie intake should reach the standard

The total calorie intake through diet in one day should be 1. 1 times the sum of basal metabolism and exercise consumption. If the basal metabolism is 2000 calories and the consumption of various activities and sports is 1000 calories a day, then the recommended value of dietary calories today is (2000+1000) x1= 3300 calories.