I'm as thin as you, and now I exercise in the gym. I think for thinner people, don't do too much exercise, exercise properly, walk once every other day, and sweat every time, especially the treadmill time should not be too long, 15 minutes is enough, and it is best to run fast and do anaerobic exercise, which is helpful to gain weight. The purpose of our exercise is to increase digestion and absorption (thin people can't digest and absorb well)! ! !
Then there is the problem of diet. Here are some ways to gain weight through a healthy diet:
First, diet fattening.
Eat less and eat more, but don't increase the amount of food per meal. Because most thin people have weak gastrointestinal function, eating too much at a meal often cannot be effectively absorbed, but it will increase the burden on the stomach and cause indigestion. You can change the number of meals a day to 4~5 times. Remember, don't overeat every meal, it will be counterproductive!
Suggest two eggs with milk and bread in the morning, around 00: 00 1 with bananas, some high-protein meat and rice for lunch, a glass of juice at 3: 00, meat and rice for dinner almost like noon, and a glass of milk with proper amount of bread half an hour before going to bed (not too much, it is not easy to digest at night)! !
Avoid eating foods that are irritating, easy to produce gas and have too much crude fiber, because such foods are easy to make people feel full and reduce their food intake.
Appropriate vitamins and trace elements can be supplemented when necessary; Or take some Chinese patent medicines for regulating the spleen and stomach, such as hawthorn pill and Zhusha Yangwei Pill.
Second, fatten daily.
Ensure high quality sleep. Sleep is an important period for the formation of human energy, and it is also an active period for secreting "growth hormone" to promote muscle growth. Therefore, ensuring the quality of sleep at night is a prelude to building a burly figure.
Drinking a glass of milk before going to bed can soothe the nerves and help sleep; After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually becomes calm. In addition, taking a hot bath or soaking feet with hot water before going to bed can also relieve drowsiness and help you fall asleep smoothly.
Third, fattening therapy
Beat two eggs in a bowl, add one tablespoon of raw tomato juice and appropriate amount of sugar, and cook with the same amount of boiling water until half-cooked. Eat once a day, eat on an empty stomach in the morning, and you will gradually gain weight after eating for a month. Very effective.
To sum up, the fitness time is one hour after dinner, and the fitness time is about 1 hour. You can choose to exercise at the part where you want to increase your muscles. The details of fitness can be asked by the gym instructor.
Finally, I wish both of us can get rid of emaciation as soon as possible! Stick to it together and work hard together! ! ! !