First, increase dietary intake.
Thin people want to gain weight and muscle, so they need to eat more than usual at the beginning of their diet. After all, if you want to gain muscle, you have to have meat to turn it into muscle. So, to a certain extent, you must let your weight rise. If you want to gain weight quickly, you must keep your daily intake of calories greater than your daily consumption. It is recommended to eat more carbohydrates and high-protein and high-fat foods in the early stage. Eggs, rice, fish, chicken breast, pork, etc. They are all low-priced food choices with high protein and high calorie.
Breakfast: (7-8 o'clock) 2 eggs+1 cup of milk +50g of rice.
Meal: (10 or so) a cup of sugar-free yogurt+a slice of toast+half an apple.
Lunch: (about11:00-12: 00) rice 100g+ beef or chicken breast 60g+ vegetables 50g+ a handful of walnuts.
Meal: (15 or so) a sweet potato+a cup of protein powder+a banana.
Dinner: (18 or so) a bowl of noodles +60g+ tofu+a handful of blueberries +50g of beef.
Meal: (around 2 1: 00) a steamed potato+a glass of milk+half a grapefruit.
The cost of a small amount of meals a day to gain muscle and lose weight is about 18 yuan, which is not expensive. Some ingredients in the recipe can also be replaced by other ingredients with the same nutritional components. For example, rice can be replaced by noodles and steamed bread. Vegetables can be replaced by spinach and Flammulina velutipes.
Second, supplement probiotics to improve the absorption rate.
Many thin people don't eat much and are naturally thin, mostly because the intestinal absorption effect is not good, resulting in no matter how much they eat, they don't grow meat. Appropriate supplementation of probiotics can help us gain weight by maintaining the microecological environment of our intestinal flora to achieve the purpose of nutrient absorption. Probiotics on the market are not expensive either. The price of a box is about forty or fifty yuan, and it can be eaten for more than a month, which is quite cost-effective.
It is recommended to take probiotics half an hour after meals every day, seven days a week. 135. There is no need to supplement probiotics every day, but it will be excessive.
Third, insist on aerobic and anaerobic training.
You know, it's not a day or two to gain and grow muscles. This is a protracted war, and you must keep up with it in training. In terms of exercise, I recommend that you combine aerobic exercise with anaerobic exercise, so that the effect will be more obvious.
Training a: focus on strength
Squat in groups of 5 and do five groups every day; Pull-ups in groups of five, doing five groups every day; 100 is a group of skipping rope, doing 6 groups every day; Look up in groups of six and do three groups every day.
Training B: Focus on increasing muscle mass.
12 Squat for one group and do three groups every day; Plate support lasts 1 minute every day; Sit-ups 10 group, do four groups every day; Jogging for thirty minutes every day.
Training a and training b come alternately every day, such as training a on Monday, training b on Tuesday, training for 4 days a week, taking 3 days off, and so on. Later strength adapts to the quantity and quantity that can be increased in each movement.
Fourth, ensure adequate sleep.
Because there is a certain amount of training every day during muscle gain, it is very important to ensure adequate sleep. Going to bed early and getting up early is conducive to our rapid recovery, which is very helpful for us to gain weight and muscle. It is suggested to ensure seven to eight hours of sleep every day, so that we can have enough energy for the next day's training.