Thin people are generally born with a "blank" figure, with relatively high basal metabolic rate and fast metabolism. Some are digestive system diseases. You can go to the hospital to check whether there is something wrong with your stomach and see if it is caused by digestive system diseases. If so, treat it first. If there is no problem, you can make yourself fat and strong through fitness, which is the most scientific and effective way to gain muscle and weight. Because of lack of exercise, the brain will judge that you don't need to gain weight, so it will metabolize the food you eat and maintain the original posture.

Healthy muscle gain and fat gain need a systematic method, which needs to be strengthened from three aspects: diet, exercise and sleep. These three aspects are very important and indispensable! The principle and method are as follows

Diet:

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 of carbohydrates and 108g of protein every day. This data refers to the weight gain experience of thin people shared by Zhuo Shu and WeChat official account. Because thin people generally have poor digestion, digestion and absorption ability, so don't eat full every meal and supplement nutrition with more meals.

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 sports:

You can get a card and go to the gym to practice if you can. If not, you can buy a pair of dumbbells and practice at home.

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. The method is to use heavy weight, high group number (4-6 groups), 6- 10rm, compound movements and free weights, 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 when sleeping at night, and growth hormone is also secreted during sleep, so you can't stay up late to gain muscle and weight, at least 8 hours a day. Adequate rest can also help the digestive system work better and improve the absorption rate.

After fitness, the digestive system will also be improved, and all aspects of the body will be better. Not only will people gain weight, but they will also become refreshed.