How to gain weight and strength, how to gain weight?

Motion. Basketball. Maintain a normal schedule and a happy mood.

1. Healthy diet: avoid partial eating and ensure that the diet is scientific, reasonable and sufficient. Ensure protein, fat, and carbohydrate intake, with a high-protein, high-calorie, easy-to-digest diet.

Eat more staple foods, such as steamed buns, noodles, rice, etc., and eat more high-protein foods, such as eggs, milk, beef, fish, shrimp, soy products, etc. At the same time, increase the intake of high-calorie foods in moderation, such as cakes, chocolates, snacks, biscuits, etc., and ensure the adequate intake of fruits and vegetables every day. It is necessary to avoid eating too much greasy and fried food in order to gain weight, which is not conducive to weight gain, and excessive intake is easy to increase the burden on the stomach.

It is also necessary to avoid overeating, eat in moderation, and it is recommended that a professional dietitian formulate a reasonable fattening meal;

2. Reasonable exercise: while increasing diet, it is necessary to carry out appropriate exercise to promote the body's metabolism, help digestion and absorption, and can carry out aerobic exercise, such as running, swimming, climbing, etc., to ensure the daily exercise and reasonable weight gain;

3. Improve living habits: Maintaining healthy living habits is also very important for gaining weight, first of all, we must ensure adequate sleep, avoid staying up late, high-quality sleep can promote human growth hormone secretion. Secondly, it is necessary to maintain a happy mood and avoid excessive anxiety or stress, otherwise it will not be conducive to weight gain.

It should be noted that if you have certain diseases, such as diabetes, hyperthyroidism, tuberculosis and gastrointestinal diseases that cause emaciation, you need to gain weight, it is recommended to first target ****, adjust your diet on this basis, and do not blindly gain weight.

When you buy something, look at the nutrition facts list, the more carbohydrates you have, the easier it is to gain weight, and eat chicken skin and the skin of various meats. Most fruits can also gain weight, and the sweeter the better.

Eat more, sleep more, and exercise less.

To ** is to eat less and move more....To gain weight, eat more and move less....But it's fat that's long....There is nothing to say concretely....Don't be a picky eater....Eat a diet of meat and vegetables, eat more fresh fruits and vegetables...There is also aerobic exercise done two or three times a week.

Stick to the following exercise and diet plan and you'll find yourself changed in 1 year!

1. Insist on doing 3 sets of push-ups every night, 15 in the first group, 12 in the second group, and 10 in the third group, and rest for 2 minutes between groups and groups, and at the same time relax the muscles.

2. Do 2 sets of sit-ups every night, 30 in the first group and 20 in the second group, with an interval of 2 minutes, and at the same time relax the muscles.

3. Insist on jogging for about 2,000 meters every day, and skipping rope in 2 groups (200 in each group).

4. Do high-intensity exercise once a week, such as cycling for 50 kilometers, kicking a ball, climbing a mountain, etc. (other sports will be stopped on the day).

5. All exercise items should be done according to their ability, and if the body is not suitable at the beginning stage, the amount can be appropriately reduced, and then slowly increased, but you must hold on.

6. Pay attention to your diet, eat more high-protein foods (such as milk, soy products, beef, eggs, fish), eat more fruits and vegetables (such as bananas, etc.) to promote muscle growth, eat more coarse grains (corn, millet, etc.), and drink more water. Eat less high-fat foods, some people say that eating fatty meat is nonsense.

7. Eat one capsule of 21 gold vita every day to supplement vitamins and trace elements that cannot be taken care of in the diet.

8. Try to maintain a happy mood.

9. Do the above points, be patient, you will be surprised in 1 year.