Besides people who desperately want to lose weight, I believe there are still some people who are thinking about how to gain weight. This kind of person is the kind of person who doesn't get fat after eating, but doesn't want to be too thin and looks strong. These people are generally boys, many of whom are around 180, but their weight is only around 120 kg. Such people tend to hate each other more easily, and they don't know how painful people who try to lose weight are.

There are many reasons why many thin people are not fat, such as heredity, life schedule and digestive system. Traditional Chinese medicine believes that emaciation is caused by weakness of spleen and stomach and deficiency of qi and blood. Generally speaking, the biggest factor that thin people don't grow meat is poor absorption. Therefore, if thin people want to gain muscle and gain meat, the purpose is to eat and practice. Because fitness can make the body absorb more nutrients, and food can be better digested and absorbed.

A thin man can follow the following four basic principles, without considering fat loss at all, as long as he maximizes muscle gain.

First of all, to ensure adequate heat.

Thin people want to gain weight, the most fundamental thing is to ensure that the heat in the body is greater than the heat discharged. Because the calories consumed by the human body mainly come from staple foods such as rice noodles, thin people should eat well and eat three meals. You can't just eat two or even one meal a day. After eating three meals a day, the source of calories in our body will be guaranteed, and the body will store excess calories or nutrients for its own muscle gain and meat gain.

Second, eat as much as possible, not too much.

Because the thin man's stomach is smaller than that of the strong man, he can't eat much for three meals a day. If they eat too much, it will cause a great burden on the stomach and even cause some diseases. But if you want to gain muscle and weight, you have to eat a lot to be effective, which is a bit contradictory. But we can divide what we need to eat every day into five or more times. When we have a good meal and are full, we can add meals two to three hours after meals or before training. There are many kinds of foods for meals, such as eggs, fruits, corn, sweet potatoes, bread and so on. In the process of eating, thin people don't need to consider how many calories they consume, just eat more. Training can also be combined with the use of muscle-increasing powder, so that muscle-increasing and meat-increasing can get twice the result with half the effort.

Third, eat scientifically before going to bed

Night sleep is the most exuberant time for the secretion of synthetic hormones such as growth hormone and insulin, which contribute to the synthesis and metabolism of human muscles. So night is the best time for human muscle growth. The effective way to gain muscle is to drink a cup of warm milk, protein powder or millet porridge half an hour before going to bed. Then make sure to sleep for seven to eight hours tomorrow. If you don't stay up late, you will gain muscle quickly.

Fourth, choose food reasonably.

In traditional Chinese medicine, thin people mostly belong to the constitution of yin deficiency and heat excess. Therefore, the diet of thin people should focus on nourishing yin and clearing heat. In the daily diet, we should not only choose foods rich in animal protein, but also eat more soy products, black fungus, mushrooms, bitter gourd and so on.

After thin people know how to eat, of course, they should also know how to practice to gain muscle and weight!

First, do more strength training.

Thin people can use heavy weights to stimulate muscles violently during training, but we can't do heavy exercise every day, because it will only consume muscles and we have to practice every other day. Don't practice small muscle groups when practicing, try to practice large muscle groups. Only four or five movements are needed for each training session to stimulate large muscle groups. Don't deliberately lengthen the training time. One hour of training is enough, too long will make the training discount.

Second, do less aerobic training and adjust the training plan regularly.

Aerobic training can greatly improve our physical fitness and cardiopulmonary function one week before starting training. But after a week, thin people try not to do aerobic training, because the body fat rate of thin people is already very low, and if they do aerobic training again, they may burn muscles. In addition, you should adjust your training plan regularly, because after training with a plan for a long time, your body will get used to it and gradually will not have any effect. Therefore, after training for one month or two months, you should make some adjustments to your training plan, either by adjusting the weight or by adjusting the number of groups.