One: According to my own experience, if you want to effectively increase your muscles. Because thin people have little energy, it's up to us. We must concentrate on the theme of daily training, and we can't delay. It is best to control it in 50 minutes. This time is definitely high-quality training.
Second, practice compound movements, such as squats, hard pulls, bench presses, etc. Don't have too many groups, 3-4 groups per action. The number of times should be controlled at 8- 12 times, and you can keep training three times a week.
Three: We must replenish energy and eat more staple food. Every meal should be supplemented with about100-150g lean meat, and finally rest. Sleeping 8-9 hours is very helpful for the next day's training!
Four: I want to gain weight in the short term, regardless of muscle or fat, I only do one thing every day and eat. Eat one meal every three hours to ensure five meals a day, and eat whatever you want.
Finally, it is concluded that eating well, practicing well and having a good rest are the best ways to ensure good health.
For thin people, it is really difficult to gain weight, just like losing weight, which has a long way to go and needs long-term persistence.
Be alert to the causes of emaciation;
If you eat a normal diet for a long time, you will still be thin or lose weight quickly in the short term. First of all, you should rule out whether you have hyperthyroidism, diabetes, tuberculosis, tumors, digestive and absorption system problems, etc. It will lead to weight loss, and it is difficult to gain weight if you eat too much.
Secondly, adjust eating habits and increase strength training to achieve the purpose of gaining weight.
Dietary principles:
Tips:
Young men, with strong body economy, low body fat content, or slightly small bones and underdeveloped muscles, mainly focus on increasing training and muscles.
If the digestive function is poor and malabsorption leads to thin body, we should pay more attention to diet conditioning. This kind of people are not suitable for increasing their food intake at once, which will make the digestive system more burdened. It is recommended to go to the hospital first to find out the cause and treat it accordingly. When the gastrointestinal function is good, the food can be digested and absorbed, and the weight will naturally return to normal.
If you belong to people who are usually busy at work or have a lot of physical activity, you need to change your eating habits, eat three meals reasonably, ensure peace of mind, don't be overly anxious because of excessive pressure, and at the same time increase aerobic exercise appropriately, which is conducive to slow and healthy weight gain.
Don't simply pursue speed or weight, change your diet and lifestyle step by step, and healthy growth is the goal.
Thank you for reading, I hope it will help you!
The body is very thin Only when you eat more and make up more, and your intake is greater than your consumption, will you be fat. This is true in theory, and it is also true in physiology.
But here's the problem. What if I can't eat it? What if I don't want to eat? Or feel full after eating a little. In fact, for everyone, what to eat is limited. After all, our stomachs are only that big. If physical diseases, such as digestive system, are excluded, there is no problem with the stomach. Then you can only solve it by eating.
How can you get fat if you eat too much? It is healthier and more reasonable to answer this question from the perspective of fitness, and it is also beneficial to people's health. First of all, we should exercise regularly. People will naturally increase their consumption through exercise. Increased consumption will increase the demand for intake. So increasing exercise is a necessary condition for you to eat more.
How to exercise to gain weight? Or what kind of exercise can I choose to eat more and respect faster? We can start with aerobic and anaerobic exercise. Aerobic exercise is the total expenditure of cardiopulmonary breathing and increasing body consumption. But it doesn't actually play a very good role in fattening. For example, imagine that people who often practice long-distance running or long-distance runners are particularly thin.
So you can't get fat with oxygen. We need anaerobic training, which is muscle stimulation. When muscles are exercised through anaerobic exercise, they will be slightly torn. At this time, a large number of effective diets and intake of foods rich in protein will increase the muscle content. At the same time, it also achieves the purpose of increasing weight. For a thin man, although he wants to gain weight, if he is given the choice of fat and muscle, what will he choose?
Therefore, as a man, you should not only be thin, but also be stylish. Of course, so do women.
Hello, it is recommended to check whether there are hyperthyroidism, parasites and so on. Poor appetite caused by fatigue and anxiety or other reasons may also increase weight.
If there is nothing wrong with the inspection and there are no other abnormalities in itself, don't worry. It is recommended to increase the number of times and calories of eating and foods with high protein content every day.
It is said that eating salt-free beef can increase muscle and strength, eat it every day, strengthen exercise and ensure the quality of sleep.
As a successful weight gainer, it is very simple, eat more, drink more water, exercise more, and eat fitness protein powder properly!
When weighing, lift two iron blocks.