How to gain muscle and weight must be the opposite of how to lose weight. Please eat sugary food with protein. If you are young, there are fewer restrictions on sugary foods. You can even drink fruit juice, such as banana milk and papaya milk, and remember to eat dessert after meals. Furthermore, the amount of protein cannot be too small. One kilogram of body weight can eat 1 and 5-2.0 grams of protein, so a 60-kilogram person needs more than 60 grams of protein a day under the weight gain plan, and can eat about three big chicken legs.
It should be reminded here that you should pay special attention to the fact that you often consume a lot of protein and too much oil at the same time. Therefore, it is recommended to peel white meat. However, if you are a person with a little weight and just want to shape lines, you have to use coarse starch instead of sugary food, and avoid delicate starch and sweets at the same time, but the amount of protein can't be reduced, so as not to fail to develop abdominal muscles, or the more you practice, the more dry you are!
2. complementary food.
Basically, most of the foods that are helpful to the body are to reduce the body fat rate, and the trick to gain muscle is to increase muscle tissue, so they can be almost related, such as * * * conjugated linolenic acid, carnitine, coenzyme Q 10, branched chain protein, whey protein, creatine, fish oil, another popular growth hormone promoter, and steroid liniment, which are also mentioned by many people, but are still illegal.
3. Weight gain exercise.
The effect of exercise on weight gain is higher than that on weight loss. In other words, if you want to gain weight quickly, you must exercise, otherwise you will become fat instead of strong. Weight-bearing training will be suggested in the early stage of weight-increasing exercise, because weight-bearing training will destroy muscle fibers and make them grow again and hypertrophy. Of course, if your physical strength is poor, weight training and aerobic exercise will recommend 2: 1- 1: 1.
Because these two sports games later influenced each other, they were not physically strong enough to reach enough weight. When doing weightlifting exercises, we must pay attention to the problem of symmetry, that is, flexors and extensors must be practiced together, otherwise the so-called cross X syndrome will appear, or a gorilla with one chest and one back will be trained. And a part should be trained at least once a week.
4. Drink plenty of water.
A high-protein diet and weight training will make the body's nitrogen balance active. On the one hand, the protein of the body will be destroyed, on the other hand, it will be synthesized, which requires water as the medium. At the same time, sufficient water can also make the function of the kidney play incisively and vividly, which is better for nitrogen balance. In addition, because the amount of exercise increases and you sweat more, you need to add more water. So if you want to gain weight, please drink more water.
5. Keep enough sleep.
With enough rest and sleep, how can men keep fit and gain weight? How to gain weight is as important as losing weight. The body needs time to repair the damaged muscle fibers, and at the same time synthesize glycogen and ATP in the muscle, so that the muscle has the strength to cope with the next training. At the same time, the growth hormone secreted by pituitary gland during sleep can make the nitrogen balance develop towards synthesis. In other words, your muscles didn't grow up in the gym, but grew up in sleep.