○ Stimulation: In order to ride a bike healthily, people who don't do much exercise give their muscles a certain load of stimulation, resulting in increased muscles. Sports enthusiasts or professional drivers should not only ride bicycles every day, but also do various physical exercises to strengthen their muscles.
If you practice with much more strength than usual, muscle fibers will be damaged, and muscles will be sore when the injury is serious. At this time, the body will instinctively repair the injured muscles and repair them stronger than before. This phenomenon is called "super recovery".
○ Supplementing nutrients such as protein: Muscle needs energy and amino acids during "super recovery" (protein is composed of amino acids). Although you exercise hard, you can't increase your muscle mass without enough nutrition. Never be partial to food and eat all kinds of food.
○ Rest: You must rest after strenuous exercise. Growth hormone is not produced during exercise, but during sleep. Muscle is stimulated, and the stimulation is transmitted to the brain, and the brain will think, "You may need to use muscle today, so you should gain muscle." In the evening, growth hormone begins to play a role and increase muscles. People often say that "sleeping a baby will gain weight quickly" is the truth.
Muscle gain requires the above three factors, all of which are indispensable. You can't just focus on exercise and ignore nutrition and rest.
To gain weight healthily, the human body must meet two conditions. First of all, you must consume an extra 500 kilocalories a day. When the human body consumes more calories than it does, it can have extra calories for the growth of muscle and adipose tissue. Studies have shown that under the condition of constant weight, intake and consumption of calories are equal. At this time, on the basis of the same diet and consumption, the extra intake of 3500 kilocalories can increase the body weight by about 1kg. The scientific and healthy way to gain weight is to distribute the extra 3500 kilocalories to 1 week, that is, supplement 500 kilocalories every day, and control the weight gain to 1 kg.
Secondly, the distribution of calorie intake must be scientific. The calorie intake of human body mainly comes from protein, carbohydrate and fat, all of which can produce calories, but they cannot replace each other, otherwise it will be harmful to health: too much carbohydrate and too little fat will increase the burden on the stomach; If there is too much fat and too little carbohydrate, it may cause obesity and cardiovascular and cerebrovascular diseases; Too little protein will inhibit growth and reduce the body's resistance ... So their intake must be in a scientific proportion: about 50% ~ 60% of the body's calories should come from carbohydrates, about 20% from protein, and the rest from fat-this proportion can increase "weight"-feel firm, not "fat"-feel puffy.
Therefore, increasing calorie intake does not mean that you can eat and drink without fear, and you can't eat any snacks casually, because the goal is to increase your "weight"-feel firm, not "fat"-and feel puffy. Foods with high fat content, such as fried food, fat meat and sweets, should be avoided.
Youen thin people gain weight and nutrition, and easily solve problems for thin people. In order to ensure "strong" but not "fat", its calorie intake is supplied by protein, carbohydrate and fat in a certain proportion. Among them, 54% of the calories come from carbohydrates, 265,438+0% from imported high-quality whey protein, and 25% from fat, which conforms to the ideal calorie distribution ratio and completely rejects "fat oil". 1 2 cups a day equals two carefully matched nutritious meals. (Yan Dong)
1. "gain weight" is not equal to "gain weight"
As the name implies, "gaining weight" means increasing the proportion of adipose tissue in the body. Weight gain includes not only the increase of adipose tissue, but also the increase of muscle tissue.
Human body weight comes from bone, muscle, fat, viscera and water, and only fat and muscle can increase reasonably. The significance of healthy weight gain should focus on muscles! When fat increases beyond a certain proportion, it will have a series of adverse effects on the body, and the most direct relationship is cardiovascular disease.
There are three main factors in how to gain weight healthily: reasonable diet, scientific training and regular life! However, these three sentences are really easier said than done. Many people really can't do it.
2. Exercise for those who gain weight
The exercise of fattening people should first be distinguished from the exercise of reducing fat. Aerobic exercise is the main way to reduce fat, and strength exercise is the main way to gain weight. Aerobic exercise is only an auxiliary function, there is no need to do it often!
Strength training has a very obvious effect on increasing muscle proportion. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, supplemented by diet, muscle construction can be realized. (Including women, but women's muscle-building diet is different from that of men. If you are interested, you can leave a message to understand)
Specific muscle training methods, interested parties with this post.
3. Diet of those who gain weight
A high-protein and high-calorie diet is definitely the first choice for healthy weight gain. It is also important to eat less and eat more, supplement digestive enzymes and increase the digestion and absorption rate of food.
Protein:
Choose excellent protein, especially animal protein, because the composition of animal protein is closest to human protein, and the utilization rate is the highest. Such as eggs, milk, meat, seafood, etc. If the intake of plant protein and essential amino acids is limited, a variety of combinations are needed to complete the task of supplementing protein. The only plant protein containing a full range of amino acids is soybean protein. However, there are soybean isoflavones in soybean protein, which are estrogen-like, which will hinder the secretion of androgens that contribute to muscle growth. It is not recommended to choose!
Sugar:
The choice of sugar is very important for muscle builders. Sugar provides the body with the necessary calorie intake, as well as the necessary seasoning for fat burning and protein synthesis. The preferred sugar is rice, potato, sweet potato, pumpkin, taro and so on. The daily intake of sugar should account for more than 40% of the total calorie intake.
Fat:
It should be mainly monounsaturated fat, mostly from plants, which has the effect of lowering cholesterol. Such as seed oil, soybean oil, olive oil, etc. There are also some essential fatty acids, which come from the deep sea, and the human body also needs deep-sea fish oil for absorption.
Dietary advice:
Total fat
Saturated fat
Total calories of monounsaturated fat 10% ~ 15%
polyunsaturated fat
Fertilization method
Traditional Chinese medicine believes that physical diseases are mostly caused by low spleen and stomach function and insufficient qi and blood. Spleen is the foundation of the day after tomorrow, and qi and blood are born.
The source of change. The spleen and stomach are healthy and full of qi and blood, so the muscles are full and the limbs are strong. On the other hand, the body is thin and weak.
Force. To eradicate thinness, we must first rule out many chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. And then treated with traditional Chinese medicine
Treatment will have a good effect.
Weight loss test
Whether a person is fat or thin cannot be measured by eyes. You can calculate whether you are fat or thin according to the following formula.
A little thin: the centimeter of height minus 100 times 0.9, the answer is my standard weight. take for example
The height of a person is 180cm, and the standard weight is (180-100) × 0.9 = 72kg, which is lower or higher than the standard weight 10%.
This is a normal phenomenon. If your actual weight is lower than the standard weight 10% or more, you should consider whether you have lost weight.
Special reminder
Generally speaking, underweight is related to genetic factors, and some emotions are easily excited.
People, due to the influence of endocrine, will accelerate the consumption of calories. Some people get nervous easily, and the result may be the lack of one.
Eating or losing appetite naturally means losing thousands of calories at a time, so you will definitely not gain weight.
If you find yourself underweight and thin, you should first check whether it is the potential shadow of the disease.
The ring. Such as thyroid, diabetes, adrenal gland and digestive system diseases. It is easy to cause underweight. Eliminate disease
Only when you are sick can you implement the fattening plan.
inspire
In terms of diet, many thin men and women are picky eaters. Therefore, we should get rid of these no.
Good living habits, increase the intake of meals, and the meals should be rich and varied. Eat more carbohydrates, pasta is the most useful, this
In addition, high-protein foods, vegetables and fruits are indispensable. On weekdays, you must never leave those healthy snacks, such as
Peanuts, butterscotch, etc. It's also a good idea to drink some juice after drinking beer.
In the case of adequate intake in protein, it is advisable to eat more fat and carbohydrates (that is, sediments)
Powder, sugar, etc. In this way, excess energy can be converted into fat and stored under the skin, making the skin thinner.
The weak are the strong. Thin people with weak gastrointestinal function can choose the liver of chickens, ducks, fish and sheep to eat, except
So fish is easy to digest and absorb.
Dietary diversification
If you want to gain weight, you must first gain weight scientifically and gain weight for health. In addition to a balanced diet, you should constantly fill your stomach.
Get enough sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion of food.
And absorption. Many thin people like to spend the night, always playing all night and working hard the next day.
Class seriously affects the quality of sleep, so it's strange not to lose weight.
Personal mental health should also be paid attention to. Tension and pressure at work, thinking about some small things in life.
Open, "crazy" study or work beyond human load, etc. , will make people thin. On the contrary, a happy state of mind.
Healthy and harmonious interpersonal relationships help to gain weight.
by oneself
For those thin people who sit in the office for a long time, it is not only necessary to take some time to exercise every day.
Conducive to appetite, but also make muscles strong and strong. The muscles of the human body are "used in and discarded". If they are used for a long time,
Without exercise, muscle fibers will contract and weaken, and people will look thin.
Jogging is a good choice in terms of exercise mode, because people have a lot of gastrointestinal peristalsis when jogging.
Significantly increased, which can consume human energy and have a good appetite when eating. Generally speaking, the amount of exercise is large and the time is short.
Time exercise and rapid explosive exercise can both gain weight, which is also the most taboo for people who want to lose weight.
Attachment: Food fattening prescription
Yam porridge
Ingredients: yam, cheese, sugar.
Its preparation method can be divided into two types. One is to wash fresh yam, mash it, cook rice porridge and add it.
Evenly, then add cheese and sugar to eat; Another method is to dry yam and grind it into powder, take 30 grams each time and add cold water.
Mix well, put it on the stove, cook with slow fire, stir constantly, take it out after cooking for two or three times, and add cheese and sugar to serve.
Yam is sweet in taste, flat in nature, can tonify deficiency, promote granulation and moisten fur. It is a good product for treating emaciation and beautifying. cheese
It can moisten lung, moisten skin, nourish yin and promote fluid production. The combination of the two can not only strengthen the spleen and stomach, but also integrate the source of transformation, so it is very effective for patients with deficiency and thinness.
It's good.
I often hear thin people complain that diet pills are flying all over the sky, but there are no fattening pills. In fact, the general thin desire.
To gain weight and stay healthy, you don't need drugs. As long as you eat properly and supplement it with diet therapy, you can get good results.
Thin people often have yin deficiency, less blood and less body fluid, so they should eat more cattle and other products in their diet.
Milk, honey, eggs, soft-shelled turtle (turtle), sea cucumber, tremella, etc. Commonly used effective treatment prescriptions are: walnut milk drink and bee.
Honey beverage, sea cucumber sauce, nail fish, lily and red date soup, turtle nourishing kidney soup, Shenmai turtle, white fungus pigeon egg, lily black-bone chicken breast.
Soup, etc.
Yin deficiency often leads to heart heat, and thin people often suffer from deficiency heat such as irritability, dry mouth and sore throat, and hypersexuality.
Therefore, while nourishing, we should also pay attention to clearing the deficiency fire, and choose to eat clam Maimendong soup and chrysanthemum slices.
1. A balanced diet
You can use butter or other foods high in fat and sugar, such as cooking oil, jam and sugar, to increase calories, although
However, weight gain is relatively fast, but long-term or excessive consumption will destroy appetite and may bring chronic diseases that are harmful to health.
Kang. Take a balanced diet, gradually increase the amount of food, avoid compulsive supply and destroy appetite.
2. Develop good eating habits
Regular quantitative, small amount of food, chew slowly.
Change the procedure of eating.
Eat foods with high concentration and high nutritional density before eating other foods.
Step 4 choose moderately cooked food
Choose moderately cooked food, such as steaming, stewing, marinating, frying and boiling. , to avoid oil pollution.
Fry, fry, bake, etc. Make food hard and difficult to digest.
5. Keep a happy mood, arrange the dining environment and 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 metabolic rate is relatively consumed.
More calories.
If you still can't improve your tall and thin figure, I suggest you ask a professional doctor to help you.
Find out why meat can't grow, and grow healthy meat in a healthy way!
You can consider milk, almonds, sesame seeds, cashews and other foods to gain weight. You can add almond and sesame powder to milk.
Yes, cashews can be eaten as snacks, which will have a good effect.
In the population distribution structure of society, underweight is also a very common ethnic group. It's just that the society is a piece at present.
Under the trend of losing weight, underweight people are the envy of ordinary people. However, in fact, weight does not
Foot users are prone to malnutrition, fatigue, depression, muscle atrophy and other symptoms. If it is serious, it will be immune.
Poor physical strength, easy to get sick, especially the elderly with chronic diseases, will also increase complications and have a poor chance of recovery.
Rate.
◎ gain weight without gain weight
In theory, gaining weight is not equal to gaining weight. Because "fattening" as its name implies is to increase body tissue.
The proportion of fat, and "weight gain" should cover the growth of muscle tissue in addition to the increase of fat. I think you have to ask.
Should it be "gaining weight" instead of "gaining weight"? !
The weight of the human body comes from bones, muscles, fat, water and other internal organs.
Officer, meaningful "weight gain" should focus on the increase of muscle and fat ratio. So, how do we move the body?
What about the renovation project? The answer is still "diet" and "exercise"!
Diet articles
In terms of diet, a high-protein and high-calorie diet is the only way to gain weight. Concentrate protein and Gao.
High calorie food, such as heavy cheesecake, small cakes, small cakes, etc. It should be eaten in small amounts and supplemented in time after meals to help eliminate it.
Papaya enzyme or comprehensive enzyme can increase the digestion, absorption and utilization of food.
Protein's choice.
Choose excellent protein sources, such as eggs, milk, meat and poultry. , should account for the daily protein.
More than half of the total mass. Plant protein is separated and extracted with soybean protein powder, and the effect will be better because
To reduce plant fibers that hinder absorption. As for eating meat or drinking milk, which method is better? An efficient person can
In order to drink high-protein milk powder (such as Sanduo milk protein) as much as possible, protein's intake will be higher than drinking ordinary fresh milk and eating meat.
High absorption and utilization rate is also better.
Choice of sugar
Sugar intake is also an important part. Choose foods with high starch content, such as white toast and steamed bread.
Head, rice, sweet potato, taro, pumpkin, etc. The cooking form can be glutinous rice, soup, thick soup, or soup or fruit.
Fruit juice, milk, and some maltodextrin (commonly known as corn hydrolyzed starch) can be directly added to food.
Use) to increase calorie intake.
Choice of fat
In the oil part, medium-chain fatty acids (MCT) with good absorption and utilization rate can be appropriately used to increase the concentration heat.
Intake. Pure medium-chain fatty acids (MCT) need to be used together with general oils and fats because they do not contain "essential fatty acids". suggestion
You can choose products with medium-chain fatty acids mixed with essential fatty acids (such as more than three high-energy products) to avoid essential fatty acids.
Lack. It is generally recommended that medium-chain fatty acids account for 60% of the total oil consumption.
Sports articles
People who want to gain weight take "weight training" as the main way of exercise, rather than "aerobic exercise" emphasized by people who want to lose weight.
Move it. "Because" aerobic exercise "promotes energy consumption, and" weight training "is used to increase the proportion of muscles. borrow
Using dumbbells, barbells and training equipment, with the complete contraction and relaxation of large muscle groups, muscles can be achieved.
Construction project.
So what is the big muscle group? It is what we call chest muscles, abdominal muscles, back muscles and leg muscles.
Head muscles (arms). Through weight-bearing training and dietary supplement, large muscle groups can grow, and relatively, they will also accumulate some.
Weight.
At present, the United States has begun to try to carry out proper weight-bearing training for the elderly and supplement food to increase weight.
Fill, increase muscle proportion, improve malnutrition, fatigue, depression, muscle loss, immune changes.
Poor, prone to illness and other symptoms. For the elderly with chronic diseases, it will also reduce the chances of complications and poor prognosis.
Breakfast: You must eat to be energetic!
People who like western tastes:
1. Now squeeze a glass of orange juice.
2. A glass of low-fat milk
3. Pancakes filled with syrup, jam and cream.
People who like China taste:
1. A bowl of preserved egg lean porridge or millet porridge.
2. A cup of soybean milk or rice milk.
Step 3 boil eggs
Snacks in the morning: help the body store energy.
Choose one of the following foods: raisins, drupes, peanuts and bananas.
Lunch: Eat happily to get fat!
People who like western tastes:
1. An apple
2. A glass of low-fat milk
3. A sandwich
4. A box of lettuce salad
5. A high-fiber biscuit
People who like China taste:
1. A kiwi fruit
2. A cup of yogurt
3. A bowl of rice or noodles
4. Cook vegetables.
5. A high-fiber biscuit
Afternoon snacks: Don't let your stomach get hungry.
Choose one of the following foods: a milkshake, some high-fiber biscuits, stewed vegetables or a tea egg.
Dinner: Try to eat on time.
It is best to eat with family or relatives. Sweet feeling will make meat grow faster!
1. A cup of freshly squeezed juice.
2. Ice cream or yogurt.
3. Lettuce salad or fried vegetables.
4. A bowl of rice or noodles
5. A portion of lean meat or fish.
6. Have some pineapple, papaya or tomato after dinner.
Midnight snack: Try to eat two hours before going to bed.
Spread jam, peanut butter, cream and garlic sauce on toast. Have another bowl of broth, milk or beans.
Flesh. Just eat something and you won't be too full to sleep. Brush your teeth and rinse your mouth with your teeth after midnight snack.
Come on, go to sleep!
Why are thin people thin?
As the saying goes, "water has activity and trees have roots", and people's emaciation always has roots. Looking for the reason, in addition to the root cause, is that the "thin man" has become fat.
The main method of. According to the analysis of health care experts, the reasons for losing weight are as follows:
Various chronic diseases and organic diseases
Such as diarrhea, peptic ulcer, tuberculosis, tumor, anemia and parasitic diseases.
Genetic and endocrine factors
Under the influence of genetic and endocrine factors, some family members are thin, but there are no organic diseases.
Suffering from it, it belongs to the weak type. It is characterized by slender body, thin neck, flat shoulders and chest, and the lower angle of sternal xiphoid process is less than.
90 degrees, full of energy, fully competent for study or work, but prone to various chronic diseases.
Mental factors
Due to emotional factors, mental anxiety, irregular life, overwork and lack of sleep, physical consumption is greater than intake.
Enter.
prescribe a diet
Irregular diet and lack of physical exercise. Lack of nutrition, especially protein ingredients.
How do thin people keep fit?
According to several coaches in Lindong Health City, thin people should first find out what they belong to when doing bodybuilding.
What kind of emaciation? Because wasting is divided into simple wasting and secondary wasting. Simple emaciation has no clear endocrine
Disease and secondary wasting are caused by organic diseases of nervous system or endocrine system. In the case of secondary elimination
If you are thin, please do bodybuilding after recovery. If it is simply emaciation, then bodybuilding should pay special attention to the following points.
A few questions:
Reasonable arrangement of exercise
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that thin people should exercise moderately.
Aerobic exercise (heart rate is between 130 ~ 160 times per minute) is appropriate, and the weight of the equipment is moderate (maximum muscle strength).
50% to 80%) is preferred. 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 at a time.
Actions, do 3 to 4 groups for each action. The practice is to shrink quickly, pause a little, and stretch slowly. The time to do a set of actions in a row is 60.
Seconds or so, the interval between groups is 20 to 60 seconds, and the interval between each action is 1 to 2 minutes. Generally speaking, each group should be able to complete 8.
To 15 times, if the number of times in each group is less than 8 times, the weight can be appropriately reduced; The last two times, we must go all out.
Movement, deep stimulation to muscle tissue, obvious "excessive recovery" and excellent exercise effect.
warn
Fitness equipment has a certain weight, not only before and after exercise, but also before and after exercise.
When moving, pay attention to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether your weight is moderate during exercise. Never.
Do exercises that are beyond your power. When using weights such as barbells, someone should protect them. It is best to exercise under the guidance of a professional coach.
Practice, thus encouraging each other, helping each other and protecting each other.
Lay the foundation
In the initial training stage (2-3 months), it is best for thin people to enter bodybuilding training classes and study and exercise correctly and systematically.
Master sports skills skillfully and improve physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, and gradually improve the machine.
Physical adaptability, lay a good foundation.
It is necessary to 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, it should be
Focus on large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris.
Head muscles, etc. The amount of exercise should be adjusted at any time. In addition, muscles in the same position can adopt different movements and different instruments.
Exercise and make the muscles contract separately. With the increase of muscle strength and the improvement of action coordination, exercise
The effect will be more and more remarkable. Under normal circumstances, practice your movements once a month and a half to two months. In addition, exercise
When the spirit (thought) should focus on the practice part, it is forbidden to laugh and listen to music. Exercise the muscles in the area.
The stronger the feeling of acid, bloating, fullness and heat, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will be remarkable.
Change.
Practice less other events.
When thin people do bodybuilding, it is best to take less part in other sports, especially endurance sports.
Sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth.
When you grow up, you will get thinner and thinner. Besides, don't do other activities that consume too much energy.
Reasonable diet
Only when you consume more energy than you consume can you get fat. So the diet of thin people must be adjusted.
Be reasonable and diverse, not partial eclipse. Besides eating meat, eggs and poultry rich in animal protein, it is also suitable.
Eat more bean products and red beans, lilies, vegetables, melons and fruits. As long as the diet is nutritious and conducive to digestion and absorption, then
Through proper bodybuilding exercises, you can become plump in a short time.
Firm confidence and perseverance.
It is not a matter of a day or two, a month or two, for a thin man to change his figure from thin to firm and plump.
Hot ",want to" eat a fat man "training method is not good, because the exercise method is wrong, the effect is not obvious and lose confidence.
Well, only with firm confidence in victory, be prepared for hardship, and actively carry out scientific and planned work with high emotions.
Only by persistent exercise can we achieve ultimate success.