Weight gain mainly comes from muscle growth and fat growth, so muscle gain can increase weight, and muscle gain needs to be realized from three aspects: diet, fitness and sleep. These three aspects are very important and indispensable! The principle and method are as follows

Dietary nutrition:

You should eat more high-quality foods rich in carbohydrates and protein, and eat five or six meals a day. You need to eat 6 grams of carbohydrates and 1.8 grams of protein every day for a weight of about one kilogram. For example, if your weight is 120 kg, you should eat 360g carbohydrates every day, 108g protein. Because thin people generally have poor digestion and absorption ability, so don't eat enough for every meal, and eat more supplementary nutrition.

Foods rich in carbohydrates are: rice, noodles, steamed bread, potatoes, sweet potatoes and so on.

Protein-rich foods include: egg white, chicken breast, beef, shrimp and so on.

In the field of sports and fitness:

Exercise can make you healthy, but not all exercise can help you gain weight. Aerobic exercise such as running, swimming and playing badminton can only help improve your vital capacity and metabolism, which is beneficial to your health, but it is suitable for losing weight. If you want to get fat and strong, you need to be responsible for training, let the muscles tear, and then overgrow.

1. First, train large muscle groups. Thin people want to see the effect of getting stronger quickly, and give priority to training large muscle groups, including chest, back and legs, which is also the most important way to gain weight.

2. Methods: Heavy weight, high group number (4-6 groups), 6- 10rm, compound movements, mainly free weight, such as squat, hard pull, pull-ups, bench press and other multi-joint movements. Rest between groups for 60~90 seconds. With the weight increasing, the muscles will grow up slowly.

3, planning, training for 3 or 4 days a week, you can refer to the following training plan, and then adjust according to your own situation:

Monday: chest+three arms;

Tuesday: legs+shoulders;

Friday: back+two arms;

Sunday: Legs+Abdomen

Sleep:

Muscle repair and growth are carried out during sleep at night, and growth hormone is also secreted during sleep, so if you want to gain muscle, you should ensure at least 8 hours a day. Adequate rest can also help the digestive system work better and improve the absorption rate. So don't stay up late!

Exercise and sleep are both methods to improve digestion and absorption rate. I recommend you to look at what Uncle Zhuo shared in gaining weight, train by yourself, and add meals every day, so you can naturally see the effect of gaining muscle and becoming stronger!