How do skinny people get fat or strong? How to get stronger in a thin person

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. 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.

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.

Perform an energy <> immediately after each workout

Move. According to a study by the University of Birmingham in the UK, energy vibrations can help you improve endurance while getting exercised. Carbohydrates increase your body's insulin levels, which reduces the rate at which your body breaks down proteins—the proteins needed for muscle growth.

So, eat a banana, some preserved fruit, or exercise energy shakes right after your workout.

Eat 6 meals a day, 7 to 8 minutes full each time. Make sure you take in more energy than you spend, so that you gain weight. 7：

00 Breakfast: 1 egg, 1 quail egg, 200ml pure milk, 1 banana, 4 5 cherry tomatoes, a handful of apples, whole wheat bread, cereal 10:00 Lunch:

4 5 cherry tomatoes, 1 banana, 2 3 slices of whole wheat bread, 1 egg, 1 quail egg, beef tendon meat, a small amount of apples, a small amount of honey walnuts, a small number of nuts, a small amount of pecans12:00 Lunch: Eat more with your colleagues in the company, so it is more casual.

Generally, it is: mushroom and chicken nugget noodles, donkey meat roasted, mutton soup, meat buns, spicy tang (boiled vegetables), dumplings, pizza, sushi 15:00 lunch:

4 5 cherry tomatoes, 1 banana, 2 3 slices of whole wheat bread, 1 egg, 1 quail egg, beef tendon meat, a handful of apples, a handful of bee <>

Walnuts, a handful of nuts, a handful of pecansDinner around 7:00: stewed potatoes and beef tendon (will eat a small amount of garlic), boiled raisins and white rice porridge for supper 10:

00:1 2 bananas, a few cherry tomatoes, a handful of nuts, a handful of apples, before bedtime: Drink a glass of Bordeaux red wine with honey and warm it in the microwave to ensure sleep

First of all, you have to have some meat, any meat, as long as you can get fat on your own, and then you can exercise.

To get fat, you only need to eat more, and to become strong half depends on eating, and half by training. Here's how to build muscle::

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is needed to gain muscle. You can take the method of eating small meals often, and you should not eat too much at each meal. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight). You can take one to two scoops of muscle building powder or protein powder 30 minutes after exercise.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

Eat more high-protein foods, such as eggs and fish, and exercise must still be insisted on.

What can thin people eat more to gain weight?

From 75 pounds to 95 pounds, fitness bloggers give you healthy weight gain like this.

01 Make sure you have enough every day.

of sleep. According to research, the human body is easy to maintain the normal operation of the body when it is in a state of sufficient sleep, and at the same time, people who sleep more are more likely to gain weight than people who sleep less.

02 Eat more and eat more meals. Not only should you eat three meals well and be full, but for people who want to gain weight, you should eat three meals especially well to make your body more likely to gain weight.

03 You can eat more high-calorie snacks after meals. If you want to gain weight quickly, you need to eat non-stop and accumulate food to gain weight.

04Drink protein powder every day.

05Insist on exercising every day. Exercising is necessary and crucial, and if you want to get fat, then exercise it.

06Don't put too much pressure on yourself. Whether it is work or study, as long as there is too much pressure, then it is easy to make yourself weaker, so you can't give yourself a lot of work pressure, you must learn to let go of yourself.

07Eat more fruits and drink juices. Many people think that eating fruit and drinking juice is useful for ** people, in fact, this view is wrong, the calories contained in each bottle of juice in each fruit are very high, so if you want to get fat, you can eat more fruits, which also helps to gain weight.

08Don't be picky eaters and try to eat as much as possible. If you are born with a bad constitution, thin and picky eaters, then it is easy to make yourself thinner.

First of all, for people who are thin, we must first analyze the reasons for their thinness. If it is due to your own physical reasons, such as poor gastrointestinal function, you cannot absorb it effectively. Then you need to take care of your stomach first, otherwise even if you eat more food, it won't have much effect.

Regulating the stomach and intestines is a relatively long process, so it is recommended to go to the hospital for a detailed examination and listen to the doctor's advice for conditioning.

Secondly, under the condition that the body can absorb normally, you can follow the following methods for effective fattening.

1. Ensure a normal diet.

If you ask fat people why they are fat, one of them must be edible. Being able to eat does not mean that you have to eat wantonly in order to gain weight, but you should ensure a normal diet. First of all, the most basic thing is to eat three meals normally, and eat nutritious breakfast, milk, bread, or soy milk and other high-protein foods; You can make high-calorie foods for lunch, such as fatty meats.

For thin people who need to gain weight, it is recommended to eat afternoon tea and supper, a mixture of high calories and sweets can effectively gain weight, and supper is also an effective way to gain weight. These two ways are the natural enemies of fat people. Don't eat too much in one go, it is advisable to eat small, frequent meals.

2. Get enough sleep.

If you get enough sleep, your spirit will be better, and your spirit will be good and your appetite will be good. It can effectively help the absorption and digestion of food. A good night's sleep helps people to promote the growth of growth hormone at night, and people are able to grow meat under the action of growth hormone.

Therefore, if there are people who stay up all night, you must remember to improve your lifestyle. Go to bed early and wake up early, and take a nap at noon if you can. Get a good night's sleep throughout the day.

3. Proper exercise.

It's not that people who are the best need to exercise, people who gain weight just need to eat more and sleep more. Only by maintaining a moderate amount of exercise can the flesh on the body be gradually transformed into muscle. Under the effect of the above two steps, the fat that slowly grows out directly becomes muscle, which can make your body more robust and not too thin.

As for the way of exercise, you can choose jogging, and you don't need to do too intense exercise. Jogging can help the body move the stomach and intestines, and promote effective digestion and absorption.

For thin people, it is necessary to gain weight. Gaining weight is not only about increasing the body's subcutaneous fat, but also about making muscles and body stronger. That is, not only to correct "thin" but also to correct "weak", so, how to correct the weight gain of thin people?

First of all, we should increase the intake of the diet, increase the weight, we must provide the body with various nutrients needed for the synthesis of tissues, the dietary content should be rich and diverse, not picky eaters, not partial eating, meals should be as delicious as possible. With adequate protein intake, it is advisable to eat more foods rich in fats and carbohydrates (i.e. starches, sugars, etc.). In this way, the excess energy can be converted into fat and stored under the skin, so that the thin and weak can be enriched.

Second, get enough and good sleep. If people get more sleep, they will have a better appetite and will also be conducive to the digestion and absorption of food.

Third, exercise appropriately. Especially for those who sit in the office for a long time, they should set aside a certain amount of time to exercise every day, which is not only conducive to improving appetite, but also makes muscles stronger and more fit. Most intellectuals are of this type of body type, and attention should be paid to strengthening exercise.

In addition, those who have been severely emaciated for a long time should go to the hospital for a physical examination to rule out possible diseases in the body while taking measures such as strengthening nutrition and exercising. Common diseases that cause wasting include intestinal parasites, long-term active tuberculosis, anemia, diabetes, hyperthyroidism, malignancy, hypopituitarism, and certain metabolic diseases.

At the beginning, he was 178cm tall and weighed 118 pounds, and he was really thin with only bones, and then it rose to 140 pounds in half a year.

High-energy warning ahead.

High-energy warning ahead.

It's not very powerful, but it's a bit of a success.)

Muscle gain is also from the three aspects of exercise, diet, and work and rest.

Exercise-wise:

If you can, try to go to the gym and get in touch with the equipment to exercise, but at the beginning, you must pay attention to the standards of action and posture, start with the lightest weight, don't rush to add weight, give yourself 1 3 months to find the feeling It is recommended to spend more time on the three major muscle groups of the chest, back and legs at the beginning, don't spend too much energy to do small muscle groups, and then slowly start to get worse (pay attention to protection).

Try the basic principles of large weights, fewer reps, and more sets.

Diet:

Thin people generally have picky eaters, do not eat much or overeat, first of all, we must get rid of these bad habits, eat three meals regularly, eat more staple foods, high-protein foods, meat and vegetarian combinations.

Because the consumption of exercise is relatively large, consider adding meals in the middle of the morning and afternoon, that is, eat some bread, nuts, fruits and the like, and finally 2 spoons of protein powder after workout to supplement nutrition.

In terms of work and rest:

Only when you rest well can you practice well.

Don't do it 7 days a week, the effect is very poor, muscles don't grow when you exercise, but when you rest.

Try to get 7 hours of sleep a day.

You can choose the exercise method, practice 2 days off 1 or practice 3 days off 1

Remember: don't think that 1 or 2 months will have noticeable results.

Unrealistic! But I'm sure you'll definitely change a lot in half a year.

Fitness is really, no pain, no gain.

Finally, a word for novices:

Don't be embarrassed, if you see a good gym practice, observe more and ask for more advice.

But be sure to pay attention to the timing and don't interrupt others' exercise).

Personally, I think that thinness should first rule out a variety of chronic diseases such as hyperthyroidism, liver disease, kidney disease, and tumors. Because many people are thin because they are sick, ordinary people generally do not have other serious diseases, but in fact, the stomach is not good and does not absorb, so first get the disease and adjust the body, and then use traditional Chinese medicine**, which will have a good effect, which is the first point.

The second point is not to be picky eaters, this is the key, you have to eat everything you need to eat, and keep one fruit every day. Proper exercise is a little important, don't stay up late, and develop a good life and rest time. This is a healthy life is not to gain weight is also to do, many of the needs in the human body are basically to eat food, must not be picky eaters, otherwise the body will lack some nutrients, of course, will not be fat.

Obesity is mainly due to the fat content in the body, so you can eat more fatty things after doing the above points, peanuts, walnuts, and sweets, etc., after all, you can only get fat if the energy in the body is not reduced but increased.

Go for it.