How to gain weight in a short period of time and how to gain weight in a short period of time

Physically and mentally happy In terms of diet, many thin men and women are picky eaters and picky eaters. Therefore, it is necessary to get rid of these bad habits and increase the intake of meals, which should be rich and varied. Eat more carbohydrates, pasta is the most effective, in addition, high-protein foods, vegetables and fruits are also indispensable, and it is also a good idea to eat those healthy snacks such as peanuts and toffee, and drink some juice after beer.

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 person can become stronger. Lean people with weak gastrointestinal function can choose the livers of chickens, ducks, fish, and sheep to eat, in addition, fish is also easy to digest and absorb.

Eat a variety of diets If you want to gain weight, you should first achieve scientific fattening and fattening for health. In addition to eating a balanced diet, you should also 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.

Many thin people like to live overnight, play all night at every turn, and go to work the next day, which seriously affects the quality of sleep. Also to note is personal mental health. Tension and pressure at work, inability to think about some small things in life, "crazy" study or work beyond the load of the human body, etc., will make people more and more thin.

On the contrary, a pleasant state of mind and harmonious interpersonal relationships help to gain weight. Exercise appropriately 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 for strong muscles and a toned body. 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 amount of exercise, short-term exercise and rapid explosive exercise can have a fattening effect, and it is also the most taboo for people who want to be the best.

Eat more and sleep more. Especially eat something at night before going to bed, eat more high-calorie foods such as chocolate, and drink plenty of water.

Eat more staple foods Eat before bed Eat more sweets.

Eat and sleep more and raise yourself like a pig, haha!! However, some people just don't have a fat physique, so there's no way.

Add a meal. Normal people eat three meals a day, and in order to gain weight, you can consider adding two meals a day. Add a meal at two or three o'clock in the afternoon and one meal at 8-9 o'clock in the evening.

However, in order to prevent the increase in fat, it is recommended to eat mainly fruits and avoid high-fat foods. If there is too much fat, on the one hand, it is difficult to lose it, and on the other hand, it is harmful to the human body. In addition, the additional meal is based on the body's acceptance, if you still feel full, do not eat, because it is easy to eat and will bring unnecessary burden to the stomach.

Gain weight to develop regular eating habits, at least breakfast, lunch and dinner every day, in addition to the three meals to add meals, those who lose appetite can choose hawthorn and other acidic appetizers, and then eat some Hummins plus exercise effect is better.

1 5 step by step reading.

Weight gainer diet. How to gain 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 after the meal for dessert. Again, the amount of protein can not be too small, one kilogram of body weight, you can eat grams of protein, so a 60 kg 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 mainly peel white meat. But if you are a person with a bit of weight and just want to sculpt the main line, then you have to replace the sugary 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 abs, or the more you exercise, the drier you get!

Complementary foods. Basically, most of the foods that help the body lose weight reduce body fat rate and 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 hormone booster, testosterone liniment, which has also been mentioned by many people, but it is not yet legal.

3 5 Weight gain exercises.

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.

Long Figure 4 5 moisture.

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 needed more. Therefore, if you want to gain weight, please drink plenty of water.

5 5 sleep.

Getting enough rest and sleep 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 nitrogen balance in the direction of synthesis, in other words, your muscles are not grown in the gym, they are grown in sleep.

How it works:

Thin people often claim that they don't grow meat if they eat everything, but the truth is that the reason you don't eat anything is because you don't eat much, and you can change that.

02Get protein.

You need to get protein to build muscle and recover from training. The number of pounds you weigh, the number of grams of protein you need to consume each day. For example, fish, beef, chicken breast, try to use stew, this kind of meat has the highest nutritional value and is easy to absorb.

Generally speaking, it is difficult for thin people to eat enough calories to gain weight at the beginning, so the effect is not good, and the muscle gain powder is very effective to help you make up for this deficiency, so just start working out with muscle building powder, and it is obvious that you can find the feeling of gaining weight in the first 3 months.

03 Strength training.

The stronger you become, the more muscles you develop. Perform strength exercises. Do exercises that work multiple muscles: pull-ups, supine weights, weightlifts, dumbbells, and most importantly, squats.

04 Hunger**.

You can skip lunch and dinner, and you can see how your appetite is for the whole day the next day and see if you are still so picky about food.

05 Full body examination.

It's not that people who don't eat fat are sick. In fact, each of us should have a physical examination at least once a year, which can prevent diseases and prevent them from happening. If you detect something that needs attention, you should follow your doctor's instructions.

There are two types of pathological thinness. There is a kind of person who does not get fat no matter how much he eats, because there are parasites in the body, and the nutrients are sucked away by the parasites, so he naturally can't get fat.

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.

Gain weight and eat! Gotta do it! No matter how correct the method is, it will not be effective. Fitness is corrected and optimized while doing it, which is more efficient than figuring it out first and then doing it.

Stay up late and eat more and don't exercise, but how can being fat be better than being thin, isn't it that it is difficult to buy old and thin with money? . . It's still good not to be fat!

I don't know why you want to make yourself fat as soon as possible, if it is a normal need, then let it grow normally, deliberately not the best. If it is a necessary requirement, then it is necessary to go to a regular hospital for examination, what is the reason why you need to gain weight, and you must not do it blindly. I hope you find my answers helpful and that my comments will be taken into account.

Eat more high-protein foods and exercise more muscle-building exercises.

Eat more protein-high, high-calorie, high-fat foods, eat more sweets, and exercise less, so that you can gain weight quickly.

It's very good to add ah, binge eating snacks, bread cakes, hamburgers, candy, biscuits, potato chips and other high-sugar, high-carb foods, and then make instant noodles for supper in the middle of the night