For thin people who need to gain muscle and weight, the daily intake of 1.8g protein and 6g carbohydrate per kilogram of body weight will make obvious progress. If you are fat, you should also control your intake. Don't eat fried and high-fat food unscrupulously because it is the weight gain period, otherwise you will gain weight much faster than long muscles and eventually become invisible fat. I'm a passive chestnut. Eating like this has led to my weight gain of two thirds and my body fat has soared from 2 1% to 30%. )
How to calculate the intake of protein and carbohydrates?
Put the food on the food scale alone and weigh it (edible part);
Go online to check the nutritional components of these foods and calculate how many grams of protein and carbohydrates they contain (or this function is already available in mobile phone photos, such as Huawei);
Add up all the foods in a day and get the total daily intake of protein and carbohydrates. (Some apps can be directly calculated, such as Mint Health)
It's really not enough to increase your food intake bit by bit. Just eat some fattening powder.
The anaerobic exercise you do is strength training, right? Half an hour is a bit short. At the beginning of weight gain, you need four or five movements to train your big muscles-chest, back and legs, and then you need at least one hour of warm-up before exercise and stretching after exercise. Remember to stretch, so that the muscles will stretch better and will not piece together.
In the short term, it is difficult to say where the main obesity is. It varies from person to person and is determined by genes. Some people have fat bellies, some people have fat arms, and some people have fat thighs. ...