How do super skinny people get fat while exercising?

There are 20 push-ups, wide push-ups, and elbow push-ups between the house, with a break of 8 seconds between each movement, and then a 30-second break in the middle to start crocodile push-ups and climb 30 times. Rest for 30 seconds and start doing standing dumbbell presses, put down the dumbbells to rest for 8 seconds after 15 times, start to do standing dumbbell lifts 15 times, then put down the dumbbells and rest for one minute, prepare for the next round, one training practice three rounds, if you feel struggling later, you can appropriately reduce the weight of the times and increase a little rest time. After three rounds, you can practice a few more sets of side raises.

The weight of each action should be effectively adjusted and distributed according to their own ability) The second set of dumbbell alternate curls, reverse flexion and extension on the bench, standing posture, bending and stretching of the back arm of the neck of both hands, and bending over one-arm dumbbell arm flexion and extension We distribute training according to their own situation, select the appropriate weight, and the number of times is based on their own exhaustion, with a 30-second rest in the middle of each group, a one-minute rest in one round, and four rounds in a cycle. The third set of parallel bars, forward grip wide pull-ups, reverse grip and other shoulder pull-ups to do cycles, each set of 15 seconds rest, each set of times to exhaustion as the standard, 1 minute rest between each round, six rounds. The three sets of training can be arranged as a fixed training session every week, which can be adjusted according to your own situation.

If lower limb muscle training is easy to be ignored by us, then calf muscle training is the top priority that we ignore, in the gym we usually rarely see people concentrate on training calf muscles, they are more keen to train those more likely to attract attention to the "hot muscle groups", in fact, this is an extremely failed and wrong decision, calf muscles play a non-negligible role in our ability to bounce and the coordination and control of the whole body, so why should we not train calf muscles? The reason why we want to talk about the calf raise in the two postures is because due to the influence of muscle structure, although these two movements are training the triceps calf muscle, the soleus muscle in the sitting weight-bearing calf raise has been trained more, and the gastrocnemius muscle in the standing weight-bearing calf raise has been trained more, and the two complement each other and cannot be replaced by each other. Seated weight-bearing calf raises (soleus muscles) action points:

Sit on a seated weighted calf raiser with the forefoot on the pedal, the back foot in the air, and your knees against the pad, keeping your legs perpendicular to the ground. Stand on tiptoe to top the pad to the highest position and hold for 2 seconds. Slowly lower to the starting position, keeping your heels close to the ground but always close to the ground.

So how do we control it? In fact, it is very simple, under the condition of ensuring good health, maximize the intake of high protein, because muscle breakdown is inseparable from protein supplementation, and if you want to have big muscles, then protein supplementation is very important. We should use small, frequent meals to achieve high protein intake, so why use smaller, more frequent meals?

Therefore, if a thin person wants to gain muscle and gain weight, then in addition to the necessary muscle-building action training, we should pay more attention to the usual dietary supplements, because when the energy required by our body is very large after the workout, and at this time, we supplement high protein, which can maintain the body's energy consumption, so that our body has been running, and will not reach the component of consuming muscle due to less energy.

Therefore, if you want to gain weight, then dietary problems must be prepared, and an excellent fitness athlete must have a reasonable diet. If you want to gain weight, then eating is more important than exercising, as long as you eat right, whether it is fat loss or weight gain, it will become easy.

You can do some muscle-building training, such as sports aids, elastic bands, solid balls, etc., to do muscle-building training, and it is best to make a fitness fat loss and muscle gain plan. Functional training courses can learn the training methods and training actions of elastic bands, solid balls, wave speed balls, gun barrels and other auxiliary tools, functional training is a whole-body exercise, which can drive the muscle movement of the whole body, increase muscle secret, and have a good muscle-building effect.

If you go to the gym and don't have to worry about others laughing at you, how can you make up your mind to change if you can't even break through this. And no one stipulates that going to the gym can only be **. You can consult at the gym how to build muscles and get strong with a body like yours.

Generally, fitness instructors are more professional and will give you good advice.

Indigestion. It is recommended to eat old hens for a month, and one old hen a day stews and eats. Drink soup and eat meat.

The money from the gym can buy hens to eat, and you can usually run and run. While I eat high-protein food, I drink protein powder or muscle building powder, and do simple exercises at home Can I gain weight This is to fool people, and it is not good to eat, everything is a waste.

Find a gym and exercise seriously, and the amount of food will go up by yourself.

Most of the thin people are due to disharmony in the spleen and stomach, poor ability to absorb nutrients, anorexia and picky eating, unbalanced nutrition in the body, lack of exercise, bad lifestyle habits, smoking, drinking, staying up late, etc. If you want to gain weight, you must first get rid of these bad habits, and do: 1. Regulate the stomach and intestines, it is best to see a doctor, find the reason for thinness, and determine how to regulate the method.

2. Change your eating habits, eat more high-calorie, high-fat foods, and insist on eating eggs, milk, fruits, vegetables, grains, and nuts every day, so as to supplement nutrition comprehensively. 3. Insist on physical exercise, running, climbing, cycling, playing ball, etc., must make the body move, only by consuming physical strength, can you improve your appetite, have an appetite, eat and drink well, and achieve the effect of gaining weight.

Yesterday you went to the Chinese medicine to have a look, is it not good in all aspects of your stomach and intestines? At the same time, increase the amount of exercise every day. Eat a little more.

In order for the human body to gain weight in a healthy way, two conditions must be met. First of all, an additional 500 kcal must be consumed per day. When the body consumes more calories than it consumes, it can have excess calories for muscle and fat tissue growth.

Secondly, the distribution of calories ingested must be scientific. About 50% and 60% of the calories consumed by the human body should come from carbohydrates, about 20% from protein, and the rest from fat - such a ratio can increase "weight" - feel firm, not "fat" - feel fat, and improve physical fitness at the same time.

Eating and drinking is unscientific.

Many people believe that to gain weight, you need to eat and drink without fear. Therefore, they continue to eat snacks and eat high-fat and high-protein foods, and after a long time, their weight will naturally go up, but they feel fat. Therefore, eating and drinking without scruples is not a scientific way to gain weight, it can only increase weight.

In fact, weight is like a bank deposit, when you can't take more calories than you need, you can't maintain your weight. Of course, there are many reasons for not eating fat, including physical factors: disease, gastrointestinal function, medications, psychological factors such as anxiety, nervousness, depression, etc., as well as poor diet and lifestyle habits.

Therefore, gaining weight needs to be based on the reason why you are not fat.

Don't be afraid to exercise to gain weight.

Many thin people are worried that exercise will lose weight, so they are cautious about exercise, for fear of losing their hard-earned weight. But experts believe that for those thin people who sit in the office for a long time, they should set aside a certain amount of time every day to exercise, which is not only good for improving appetite, but also makes muscles strong and fit. If you don't get exercised for a long time, the muscle fibers will be relatively atrophied and become weak and weak, and people will appear thin.

In terms of exercise, jogging is a good choice, because the number of gastrointestinal peristalsis increases significantly when people jog, which can consume the body's energy and have a good appetite during meals. Generally speaking, large-scale exercise, short-term exercise and rapid explosive exercise can all have a fattening effect, and they are also the most taboo for the most popular people.

Are you skinny? Teach you to gain muscle quickly in 6 weeks.

I tried to grow about 20 pounds for two months (from 110-130), the white angel worked hard to help the tutor, and ate a lot of meat in the restaurant every day, my stomach is not good, and I will have diarrhea if I eat too much, but I insist, I will eat a little less when I have diarrhea, and then I don't pull it (I think it's too troublesome to eat less and eat more), I work out for about 40 minutes at night, mainly practicing my arms and abdomen (mainly because I don't want the meat to grow on the stomach), I got fat in two months, hahaha, 20 years or the first time on 120, Later, I went to 130, by the way, don't stay up too late, don't sleep more than 24:30, and you can eat Bao Oreo every night (this is black technology, very useful).

Why don't you eat some desserts? Or drink some brown sugar water, jujubes and the like, eat more meat, pig's trotters, milk and fish, but nutritious and healthy!

Breakfast: 8 egg whites, 2 egg yolks, boiling water, boiled and sweetened. If you're going to the gym, add 1 scoop of protein powder.

10 o'clock: 1 bottle of pure milk and 10 calcium biscuits.

Lunch: Rice, chicken breast, fish soup 80% satiety.

3 points: 1 steamed bun, 1 banana, 1 scoop of protein powder.

Dinner: oil cake, fish, chicken, rice, braised pork and fried eggplant, everyone should note here that eggplant is easy to absorb oil, plus a little shredded meat is a very good fattening dish. Add 1 banana and 1 apple after dinner and go out for a 20-minute stroll.

Supper: 1 bowl of ramen or fried noodles, 1 bottle of pure milk, 1 banana.

To be precise, it should be called weight gain, if you want to gain weight, pay attention to the balance of the exercise of various parts, because I have seen thin people train muscles, but the arms are thick but very thin, ugly, on the contrary, the body is thick and the arms are thin, and it is ugly, so it is necessary to cycle the exercises.

Lean people gain weight, and the most important thing is to pay attention to nutrition. After training, eat some carbohydrates and high-protein things (to put it bluntly, the simplest is a banana + 4 boiled egg whites, not egg yolks), which will help excess recovery.

If you practice diligently, it will be useless if you can't keep up with nutrition. I have a friend, 1.6 meters, very thin, fitness for 3 years and now are muscular men, since he started fitness, he eats shrimp, chicken, fish, boiled protein every day, just can't count, want to gain weight, nutrition costs can not be saved.

As for what you said about exercising abdominal muscles, you can try a variety of training (you can search for a very complete abdominal muscle training action on the Internet), not only limited to abdominal muscle tearers, of course, it is still possible to use it to get started, after dividing the block, do various actions to carefully understand which action is to make the abdominal muscles in which area is exerting, and then look at the mirror more, feel that the ** is insufficient, just train that area (the action). At this time, you often have to learn to disassemble the movements and practice them yourself, rather than doing gymnastics all over again like elementary school students.

There is a good saying, fitness first strengthens the brain, and you can't train a perfect body just by using brute strength.

Thanks thanks! Thank you very much, I didn't log in to ask Now it seems that I can't adopt it, and I hope to ask you for advice if you have any questions about fitness in the future!

Eat more high-calorie things, you take all the things that people dare not eat, how to eat without fat and thin, it must be poorly absorbed, there is a problem with the stomach, and you have to go to the doctor

First of all, quit smoking, limit alcohol, don't be picky, get up in the morning and go to exercise, preferably 3 kilometers, in the evening, before taking a shower, under exercise.

Do moderate exercise, eat more rice, and eat less snacks.

The purpose of my fitness at that time was also to feel that I was relatively thin, and I looked thin, so I thought that I could make myself look less thin and more like a man through fitness.

Although it is now the era of small fresh meat, I still think that men should have the appearance of men. I can't be the kind of mother, I still think that men should be rougher, muscular and stronger, much better than weak.

So, I planned to work out. Of course, the purpose of fitness is different from that of many obese people. Skinny fitness, on the other hand, is to gain muscle and weight. Therefore, the starting point is different, and the method of fitness will be different.

Generally, thin people have to eat, and fitness alone only means converting the fat in your body into muscle, but it is not to the point where you look strong. Therefore, it is also necessary to combine eating, on the one hand, to continuously consume energy, and on the other hand, to convert energy into its own muscles. If you are very thin, then you can eat anything, no scruples, eat more meat first, and then consider how to shape after growing meat.

If you don't have meat, no matter how you work out, it's useless. So you have to eat first, you have to consume energy.

If you're not particularly thin, but just want to build up your body and look stronger. Then you can choose to eat protein powder, or egg white. You can go home every day and eat five or six egg whites, and milk.

If it is egg white, do not eat more than two per day. Eating too much is not good for your own health and can easily cause high cholesterol. So throw away too much, and it won't do anything else.

Ensure protein supplementation every day, and then make yourself look stronger through scientific exercise.

Of course, running is also possible, but you should try to run as little as possible, otherwise you will already be very thin, and if you run again, you will be even thinner, you may train muscles, and the energy you consume will be consumed, so do less aerobic exercise and more anaerobic exercises.