How to achieve fast and effective weight gain or gain weight and muscle?

Remember, your goal is to gain weight while gaining muscle weight. If you just eat a lot and don't exercise, you'll only end up with unhealthy fat. Focus on including protein in your diet.

Protein is what makes muscles grow, and muscle is much heavier than fat;The heavier your muscle weight, the heavier your weight will be. Consume the maximum amount of protein your body needs per day – per pound (about 1 gram). If you currently weigh weight, increase your protein intake by at least 170 grams per day.

Figure out how many calories you need each day. You can use an online calculator to quickly calculate your resting metabolic rate (RMR) or use the following formula: multiply your weight (kg) by 12.

Multiply that to calculate your basic resting metabolic rate (the amount of calories burned by not exercising at all). Resting metabolic rate x the number of minutes you lift weights per week x 5. Resting metabolic rate x the number of minutes you have aerobic exercise (running, cycling, etc.) per week x 8.

Add up the number of minutes you spend each week in each type of exercise and divide by 7. The resulting number is added to the resting metabolic rate + 500. The results will tell you how many calories you need each day to gain weight in a week.

Increase strength training time. Concentrate on maximizing muscle mass. For the best results.

Do 3 sets of various types of strength training, repeat 12 times. If you want to gain weight, your exercise routine should include heavyweight blends. Squat exercises, stretching exercises, bench presses, squatting presses.

Give your muscles time to recover from strength training exercises. Muscles grow when you're resting, which is why it's recommended to rest for 24 hours after a day of strength training. When you're involved in strength training, your muscles also need some recovery time;Make sure to rest for 1-2 minutes between each set.

increases your body's insulin levels, which reduces your body's breakdown of protein, the protein needed for muscle growth. So, eat a banana, some preserved fruit, or exercise energy shakes right after your workout.

1. Diet to gain muscle and weight.

How to gain muscle and weight must be the opposite of how to lose weight, please eat sugary foods with protein, if you are very small, sugary foods are less restrictive, you can even drink fruit juices, such as banana milk, papaya milk, and remember to come back for dessert after the meal. Again, the amount of protein should not be too small, one kilogram of body weight can eat gram of protein, so a 60-kilogram person, under the weight gain plan, needs more than 60 grams of protein a day, about 3 large chicken legs.

It is important to note here that when you eat a lot of protein, you will eat too much oil, which is something to pay special attention to. Therefore, it is recommended to peel the white meat. But if you are a person with a bit of weight and just want to sculpt the line, then you have to replace the sugar food with brown starch, and avoid delicate starches and sweets, but the amount of protein should not be reduced, so that you will not be unable to train your abdominal muscles, or the more you exercise, the drier you get!

2. Supplementary food.

Basically, most of the foods that help the body lose weight are to reduce body fat percentage, and the trick to gaining muscle is to increase muscle tissue, so the two can almost be connected, such as conjugated linolenic acid (CLA), carnitine (L-carnitin), coenzyme Q10, branched-chain protein (BCAA), whey protein, creatine (creatine), fish oil, and the popular growth stimulation agent, testosterone liniment, has also been mentioned by many people, but it is not yet legal.

3. Weight gain exercise.

Exercise plays a higher role in gaining weight than losing weight, in other words, if you want to gain weight quickly, you must exercise, otherwise you will become fat instead of strong. Weight training is recommended in the initial stage, because weight training will destroy muscle fibers, so that it regrows and hypertrophies, of course, if your physical strength is very poor, weight training and aerobic exercise 2:1-1:

1。Because later on, these two sports will affect each other, and there is not enough physical strength, and there is no way to achieve enough weight. When doing weight exercises, you must pay attention to the problem of symmetry, that is, the flexor and extensor muscles must be exercised together, otherwise the so-called cross-X syndrome will appear, or you will be trained to become a gorilla with a chest and a back pulled. And one part should be trained at least once a week.

4. Drink plenty of water.

A high-protein diet and weight training will make the body's nitrogen balance activity enthusiastic, and the body's protein will be destroyed on the one hand, and synthesized on the other hand, which requires water as the medium, and at the same time, enough water can also make the kidney function active and better. In addition, because the amount of exercise increases, the loss of sweat is also more, and water is more needed. Therefore, if you want to gain weight, please drink plenty of water.

5. Get enough sleep.

With enough rest and sleep, how can men gain muscle and gain weight? It is also important in how to gain and lose weight. The body needs time to repair the damaged muscle fibers, and at the same time synthesize the liver sugar and ATP in the muscles, so that the muscles have the strength to cope with the next training, and at the same time, the growth hormone secreted by the pituitary gland during sleep can make the balance of nitrogen balance in the direction of synthesis, in other words, your muscles are not grown in the gym, they are grown in sleep.

There are four basic principles to grasp in a fattening diet:

1. Ensure sufficient heat.

If a thin person wants to gain weight, the most fundamental point is to ensure that the calories are "more in than out". Since the body's calorie intake mainly comes from staple foods (such as rice, noodles) and fats and proteins, it is important to eat three main meals first.

2. Eat small meals often.

If you only eat three meals, you must eat a lot if you want to gain weight, which is undoubtedly a problem for the deflated stomach of thin people. And most of the emaciated people have weak gastrointestinal function, and eating too much in a meal often cannot be effectively absorbed, but will increase the burden on the stomach and intestines, causing indigestion, which is counterproductive. The interval between meals is long, and calories and nutrients are not sustained and timely, and it is difficult to gain weight.

Therefore, the number of meals per day should be changed to 5 or 6 meals, with breakfast, lunch and evening as the mainstay, and an appropriate amount of additional meals.

3. Add meals scientifically before going to bed.

The time of sleep at night is the vigorous period of the secretion of synthetic hormones such as growth hormone and insulin, which help to promote the synthesis and metabolism of human proteins and promote the growth and development of the body. A good quality of sleep contributes to the secretion of the above-mentioned synthetic hormones. The most effective way is to drink 1 cup of sweetened milk or drink 1 bowl of warm millet porridge half an hour before going to bed, and you can also eat some high-protein foods or desserts.

4. Choose food reasonably.

Traditional Chinese medicine believes that most people who are emaciated have yin deficiency and heat constitution. In addition to choosing foods rich in animal protein, you can eat more soy products, vegetables, melons and fruits. Choose other foods with a cool taste, such as black fungus, mushrooms, bitter gourd, etc.

I practiced my shoulders today, and then helped a little brother correct the chest pushing action when relaxing, and then naturally talked about the purpose of fitness, goals and many other things, the little brother first practiced not long ago, and there were still many deficiencies in action and force, and on the way home after the end, I suddenly remembered myself who had just started to exercise, imagining what I would become, and the enthusiasm and blindness of the exercise.

April 14, 2014, this is the first time I recorded about the state of fitness, now 7 years, the weight has increased from 50kg to 70kg, from forcing yourself, to becoming a hobby, now it should be said that I am used to it, and I will also be asked about the soul torture, why choose fitness, is the meat not delicious, or the wine is not fragrant.

When I chose to exercise for the sake of gaining weight, I had a very hateful reason, I had a poor appetite since I was a child, I remember that the weight of the physical examination of the unit should be about 49kg when I first worked, and the real weight was not more than 100 series, and then my father was gone, and when this kind of thing happened to me, I slowly had an idea, and I needed to make myself able to shoulder the responsibilities of the family, at least I had to have a good physique.

At first, the exercise was full of enthusiasm, blind enthusiasm, basically imitation show and vigorous miracles, and then Zhihu, sports software, teaching ** and other groping stages, tried a variety of supplements, strange auxiliary appliances, all kinds of actions and equipment, often said to be a doctor for a long time, probably from 19 years, as if enlightened.

19 years should be the best state I have achieved so far, I gained weight successfully in the early stage, and then I brushed fat for nearly 2 months, with clear contours, and the muscle state is also obvious, and I have also met a lot of friends who work out together, including many professional levels, exercise with them, correct mistakes, make rapid progress, and feel more and more about their own shortcomings.

As you learn more about an industry, you will become more and more in awe of it. If it was what I wanted to practice before, now it's more about knowing the limits of what I can achieve and working hard for it, fitness is now more of a habit for me, eating and resting, exercising, habitually shopping and looking at the ingredient list, maintaining a low sodium and low-fat intake, exercising four to five times a week, going to bed as early as possible, trying to bring my own food, being a chicken breast killer, it seems to have become a habit of this, it has become a part of life, a way to relax mentally. I don't smoke, I don't like alcohol, chess and cards are also very bad, I don't have many friends, it seems to be a little withdrawn and boring, fitness has brought me a lot of new friends, brought me a healthy body and mental enrichment, it seems that this choice was very correct.

The word count shows that it is almost a thousand words, I haven't written such a long text for a long time, people always have endless words for hobbies, fitness is one of the few things I insist on, work hard and have results, and it is also one of the few things I can show off, these words are some of my sudden summaries and perceptions, it is an ordinary paragraph summary in ordinary life, I am just an ordinary fitness enthusiast, just an ordinary life, and I also need some flashes. Thank you for seeing me babbling on a bunch of meaningless words, late at night

You're 180 tall and weigh less than 60 kilograms, that's just too thin.

A few suggestions:1. Thin people generally have a faster metabolism, and glycogen stores are often used up in advance, so they are hungry quickly.

It is recommended to consume a larger amount of complex carbohydrates and unsaturated fats per day. Eat 4-5 meals a day. However, overeating is not advocated, and it is necessary to drink more plain water and eat some fruits appropriately.

Protein can be eaten more beef, lamb and milk, etc. It is better to use unsaturated fats for cooking, such as olive oil and flaxseed oil. Eat enough before exercising and eat well after exercising.

2。Lean people are not suitable for prolonged, high-intensity aerobic or similarly exertion-intensive exercise. For example, spinning, tennis, and so on.

If you want to strengthen your cardiopulmonary capacity, you can step on a stationary bike, walk briskly on a treadmill, walk slowly on an elliptical machine, step machine, etc. A time should not be too long, 20-30 minutes is enough, not more than 3 times a week, generally 1-2 times.

3。If you are focusing on improving your physical fitness, it is recommended that you arrange a full-body workout for each strength training. It is enough to practice 1-2 movements for each part.

Keep each training session at 40-50 minutes, 2-3 times a week. The weight should not be too large, and the standard movements should be done 10-12 times per set.

Judging from the content of your workouts, of course, you can gain muscle and lose fat.

But I have a little personal suggestion: 1. The strength exercise time of the muscle-building part is a bit too long, and it is best to control it within 60 minutes. From the perspective of exercise physiology, the effect of general strength training will plummet after 60 points.

If you can't complete the exercise schedule for a while, try to minimize the rest time between sets. Movement is not about the length of time to see the effect, but the quality of the finish.

2. Aerobic part of swimming is a good choice. But there are two aspects that are not done. One is to spend more than 20 minutes, and the other is to achieve a moderate amount of exercise (the heart rate measured at the end of the exercise is 140-160 minutes).

Only if these two conditions are met can it be considered a true aerobic exercise, so that the effect of fat loss will be better.

It is generally believed that health is to rely on dietary moderation and exercise to achieve the purpose of body shaping.

That is to say, proper dieting + large amount of exercise (not too big, just sweat, such as playing table tennis) This is my ** method, the effect is very good, and I lost more than 15 pounds in a month in summer.

Method: 1. One egg and one bowl of porridge (small bowl) for breakfast

2. Don't eat staple food between breakfast and dinner, which means that lunch is free.

Mainly beef-based, can be cut into strips of 10cm long, 1 to 2 cm wide about beef, made into beef jerky, take ten pieces in the morning, eat beef jerky when hungry, generally two pieces will not be hungry, eat an apple at noon to promote digestion, digest the beef jerky eaten in the morning. The kind of exercise that makes me sweat a lot at noon, I play table tennis for 1 hour. Eat beef jerky when you're hungry in the afternoon, and it's 4:00 before you get off work

Eat another apple around 30, consume the beef you ate in the afternoon, and if you can play table tennis for another hour, it's best to go home.

3. A small bowl of rice for dinner, the dishes are mainly green vegetables, eat meat appropriately, and do not eat pork 4. The diet on Saturdays and Sundays does not change, but you can't stay at home, go out to exercise, find a table tennis hall to play for a day, and exercise a lot.

This is the best way to eat, which is effective and healthy and nutritious.