Fattening method:
Normal diet
Breakfast, lunch and dinner must be on time. It's easy to get fat if you can keep it rain or shine. Don't be too picky about what you eat. Eat whatever you should, don't be picky about food. Because I hope that whether I lose weight or gain weight, I must first ensure my health. So I don't approve of drinking beer at night. This kind has water, but it has a beer belly and basically no meat. It's no use! However, you can eat some snacks properly, because it is easy to get fat. Fried food is too hot, eating too much is not good for your health, and it is easy to constipation, which will easily lead to you getting thinner and thinner. His face turned yellow.
adequate sleep
If there is nothing important, try to go to bed before 10:30. I feel that you are under great pressure at work. Going to bed early can relieve stress.
be in cheerful mood
It's important to keep a happy mood. In short, a new way of life. Before you know it, you will gain weight.
Eat more.
1. Papaya, fish, meat, fresh milk and other foods rich in protein (protein food) can gain weight healthily.
2. Seeds and nuts such as soybeans, peanuts, almonds, peach kernels, sesame seeds and millet are effective fattening foods, so you may wish to eat more.
3. Oranges, grapes (grape food), grapefruit, tomatoes and other foods containing vitamin C can prevent the body from being deformed.
4. Celery, walnuts, red kidney beans and other foods containing vitamin E contribute to the growth of fat and muscle.
5. Foods containing vitamin A such as broccoli, cauliflower and sunflower oil (oily food) are beneficial to the secretion of biological enzymes and digestive enzymes in the intestine.
6. Foods containing vitamin B, such as beef, milk, beans and pig liver, also help to nourish the spleen and stomach.
7, stewed chicken with milk-stewed with tender chicken and milk can play a role in fattening (fattening food).
8. Drink some soup containing traditional Chinese medicine, such as stewed pigeon soup with placenta hominis. Materials include Placenta Hominis, Radix Angelicae Sinensis, Radix Astragali, Fructus Jujubae, and squab. Angelica sinensis, red dates and Beiqi tonify qi and blood, while squab has the effect of strengthening the body.
9. You can also drink carp soup made of Polygonatum odoratum, Angelica sinensis, Atractylodes macrocephala, Poria, carp and ginger. Because carp has the function of strengthening the body, while Atractylodes macrocephala can strengthen the spleen and stomach, and the combination of the two has the effect of fattening.
10, drink more Shengui Zhuxin decoction, which also has the functions of benefiting qi, nourishing blood and increasing weight.
1 1, the soup of grass products is also good, such as goat milk and milk ginseng. And it also has diet therapy to lose weight. These two kinds of grass products can strengthen the spleen and stomach, enhance the absorption capacity of the human body, and contribute to the growth of body muscles and fat.
12. Fermented eggs-adding fermented wine and sugar to cooked eggs and eating a bowl in the morning and evening can achieve the effects of beauty (beauty food) and weight gain.
13, royal jelly-if you take it for several months, you can gain some weight, because royal jelly can help the secretion of biological enzymes and digestive enzymes in the gastrointestinal tract, and it is also very helpful for the absorption of the gastrointestinal tract.
14, tendon, sea cucumber, pig's trotters and other foods rich in gum can increase weight and enhance physical fitness.
The best time to gain weight is from 1 1, 12 and 13 after menstruation, and the seventh day is 18, 19, 20, 2 1, 22, 22.
Do sports
1, lifting dumbbells can make chest muscles firm, and persistence can effectively achieve the effect of expanding chest, increasing muscle and increasing fat.
2, chest expansion exercise-legs apart, hands clenched dumbbells, upper body leaned forward, while the back and neck remained straight. Lift the dumbbell up and down to your chest, inhale when lifting it, and exhale when lowering it.
3, strong chest and abdomen exercise-keep the neck and waist straight at the same time, then straighten your hands, focus on your abdomen, stretch your hands to both sides, and exhale at the same time.
4, strengthen the chest movement-the upper body leans forward, holding the dumbbell in one hand and the other hand on the knee to support the body; Lift the dumbbell to your chest, then hang it down, and do it with your left and right hands in turn 10 times.
5. Push down obliquely-lift 5 kg dumbbells with both hands, pay attention to exhale when pushing, keep the elbow slightly bent, and keep it about 1 second when pushing to the highest; Keep your elbow at a 90-degree angle when you put it down, and you can do it continuously for about 12 times.
6, chest pressure-use the arm triceps strength, beginners should lift the dumbbell of about 10 kg, pay attention to the back muscles to be locked.
7. Instrument Action-When doing this mechanical chest expansion action, pay attention to the opening and closing actions of your hands slowly, not too wide, and just stretch them to 180 degrees, otherwise you will easily strain your chest muscles.
Sit up and lie down
1. When walking-keep your back straight, tuck in your abdomen, raise your arms and concentrate on your upper body.
2. When sitting down-hold your head up and chest out, don't stoop and look listless.
3. When resting, you should sleep on your side or back, and don't lie prone, so as not to squeeze your abdomen and exercise vigorously. ..
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Recipe:
breakfast
People who like western tastes:
1. Now squeeze a glass of orange juice.
2. A cup of fattening milk powder
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
lunch
People who like western tastes:
1. An apple
2. A cup of fattening milk powder
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
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. Drink another bowl of broth, milk or soybean milk. Just eat something and you won't be too full to sleep.
—— The reference comes from Baidu Encyclopedia.