What should boys do if they lose weight? Some boys are naturally stronger, while others are thinner, giving people the first impression that they are fragile and insecure, so this type of boys are more distressed, so what should boys do if they are thin?

What about boys who are thin? 1 1. Arrange the amount of exercise reasonably.

The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise (heart rate is between 130 ~ 160 times per minute) and moderate load (50% to% of the maximum muscle strength) is suitable for thin people to do aerobic exercise. Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be done with all one's strength, the muscle tissue is deeply stimulated, the excess recovery is obvious, and the exercise effect is excellent.

Step 2 pay attention to safety

Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.

Step 3 lay a solid foundation

In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.

4. Be focused and targeted.

After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.

5. Practice less other events.

When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.

Step 6 eat a reasonable diet

Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.

7, firm confidence and perseverance

It is not a day or two, or a month or two, for a thin man to make his body strong and plump. It is not good to try to eat a fat man at once, and you should not lose confidence because the exercise method is wrong and the effect is not obvious. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.

What should boys do if they lose weight? 2 1. Diet fattening.

In terms of diet, many thin men and women are picky eaters. Therefore, to get rid of these bad habits and increase the intake of meals, the meals should be rich and varied. A high-protein and high-calorie diet is the only way to gain weight.

Eat more carbohydrates, pasta is the most useful, in addition, high-protein food, vegetables and fruits can not be less.

On weekdays, never leave those healthy snacks, such as peanuts and butterscotch.

Eat more foods rich in fat and carbohydrates (starch, sugar, etc.). ), and the excess energy can be converted into fat and stored under the skin, making the thin body strong. Thin people with weak gastrointestinal function can choose the liver of chickens, ducks, fish and sheep to eat. In addition, fish is easy to digest and absorb.

④ Concentrated protein and high-calorie foods, such as heavy cheesecake, small cakes, small cakes, white toast, steamed bread, rice, sweet potato, taro, pumpkin, etc. , can gain weight.

⑤ When cooking, you can use glutinous rice, soup or thick soup, or add some maltodextrin (commonly known as corn hydrolyzed starch, which can be directly added to food) to increase calorie intake. It's also a good idea to drink some juice after drinking beer.

2. Exercise to gain weight

Thin people want to gain weight, of course, it is muscle gain, not weight gain, that is, what we call chest muscles, abdominal muscles, back muscles, leg muscles, biceps and triceps (arms). Exercise is the best way.

Weight training is the main way for people who want to gain weight, because weight training is used to increase the proportion of muscles. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, large muscle groups can grow and accumulate some weight relatively.

Step 3 relax

In general, underweight is related to genetic factors. At the same time, some excitable people, due to the influence of endocrine, will accelerate the consumption of calories. Some people get nervous easily, and the result may be missing a meal or losing appetite. It is natural to lose thousands of calories at a time, so you will definitely not gain weight.

① Keep adequate and good sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion and absorption of food.

② Personal mental health. Tension and pressure at work, obsession with small things in life, and "crazy" study or work beyond human load will make people thin. On the contrary, a happy mental state and harmonious interpersonal relationship will help you gain weight.

3 concentrate on eating. Tension and anxiety not only affect appetite, but also the digestive and absorption function of gastrointestinal tract is not good, and the improvement of metabolic rate consumes relatively more calories.

4, Chinese medicine treatment

Thin figure is mostly caused by low spleen and stomach function and insufficient qi and blood. Spleen is the foundation of the day after tomorrow and the source of qi and blood biochemistry. The spleen and stomach are healthy and full of qi and blood, so the muscles are full and the limbs are strong. On the contrary, the body is thin and the limbs are weak.

If you find yourself underweight and thin, you should first check whether it is the potential influence of the disease. Such as thyroid, diabetes, adrenal gland and digestive system diseases. It is easy to cause underweight. To eradicate thinness, we must first rule out many chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. Only when the disease is ruled out can the fattening plan be implemented and Chinese medicine be used for treatment.