I m skinny, how can I gain weight?

How does skinny Tanshen gain muscle? Let and respect the suspicion.

Eat more at night and double the taboos of **.

Thin people should not overeat and drink too much, because thinness itself is a weak spleen and stomach function and poor absorption, and eating and drinking will hurt the spleen and stomach even more. You should eat small, frequent meals and eat cleanly.

How old are you? If it is between 20-28 years old, then this is normal, people at this age is the best time for metabolism, so the average person will not gain weight at this time, just pay attention to your diet. China is a country where thinness is "beauty", and I hope you will always be beautiful.

Hehe, if you really want to be fat, then I'll tell you!

1 Eat more than one meal: protein, meat, vegetables.

2 Eat plenty of chocolate at night.

3 Exercise less.

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In terms of diet, a high-protein, high-calorie diet. Concentrated protein and high-calorie foods, such as heavy cheesecakes, small pastries, small cakes, etc., small meals and frequent meals, timely supplementation of papaya enzymes or comprehensive enzymes to help digestion after meals, in order to increase the digestion, absorption and utilization of food.

Rice is starchy, you can't get fat if you eat too much, if you really want to get fat, eat more chocolate and oily foods, and of course, don't forget to eat healthy!

For example, high-fat, high-calorie foods and eating a late-night snack before going to bed.

1. First of all, you should sleep more on the basis of maintaining enough sleep.

2. Try not to drink water every day Replace it with milk and carbonated drinks The human body has the most water, and the absorption of water is slow and the excretion is relatively fast, so it is good to use milk and drinks to replace daily water or carbonated drinks, such as cola, soda.

3. Eating things does not mean that you have to eat more greasy, eat less and eat more meals at each meal, but eat more than a few meals The best thing is to eat more puffed snacks and instant noodles It is not good for the body But the hormones in it are very useful for gaining weight.

4. There is a glass of whole milk every day before going to bed, a piece of whole chocolate in the morning, so that there is enough fat and calories every day, and when you eat every day, pay attention to eating more fish and beef, and keep up with the nutrition, and the weight and physical fitness will naturally come up.

Muscle gain is generally achieved by heavy weight training. Tear the target muscle through weight training, and then consume enough nutrients to overrecover the torn muscle fibers, thereby promoting muscle growth. It is necessary to strengthen from the three aspects of diet, fitness and sleep to achieve healthy muscle gain.

All three are important and indispensable!

Diet:

It should be to eat more carbohydrate-rich and protein-rich high-quality foods, and eat multiple meals every day, eat a meal, about one kilogram of body weight to eat 6g carbohydrates and 2g of protein per day, for example, if you weigh 60kg, then you must eat enough 360g of carbohydrates and 120g of protein every day.

Carbohydrate-rich foods include: rice, noodles, steamed buns, potatoes, sweet potatoes, etc.;

Protein-rich foods are: egg white, chicken breast, beef, shrimp, etc.

Muscle Gainer can be drunk 2 to 3 scoops after each training session, or before bedtime.

Fitness:

1. Train large muscle groups first, thin people want to quickly see the effect of getting stronger, give priority to training large muscle groups, large muscle groups include chest, back, legs, and are also the main way to increase weight;

2. Method, large weight, high number of sets (4 6 sets), 6 10RM, compound movements, free weights, such as squats, deadlifts, pull-ups, bench presses and other multi-joint movements. Rest for 60 to 90 seconds between sets, and as the weight slowly increases, the muscles will slowly grow.

Monday: chest + arms with three heads;

Tuesday: Legs + Shoulders;

Friday: Back + Arm Biceps;

Sunday: Legs + abdomen.

Sleep on:

Muscle repair and growth are carried out at night when sleeping, and growth hormone is also secreted during sleep, so if you want to gain muscle and weight, ensure at least 8 hours of sleep a day.