How do adult boys gain weight? How to gain weight in boys

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.

At present, it is accepted that the scientific approach to health is to build muscle through fitness and make yourself stronger, rather than fattening. Generally, you can start to change yourself from three aspects: diet, fitness, and sleep. And men should not grow too much fat, too much fat will only affect the health of the body, we want to grow muscles.

Diet: You should eat more carbohydrate-rich and protein-rich high-quality foods, and eat multiple meals a day, eat a meal, about a kilogram of body weight to eat 6g of carbohydrates and protein every day, for example, if you are 120 pounds, then you must eat enough 360g of carbohydrates and 108g of protein every day. Carbohydrate-rich foods are:

Protein-rich foods such as rice, noodles, steamed buns, potatoes, sweet potatoes, etc. are: egg white, chicken breast, beef, shrimp, etc.

What's so inferiority in this? It's hard to say that others are envious of your thin body.

Secondly, you'd better relax. Only in this way, eat as much as you want, and then go to bed when it's time to sleep. A person is thin, and sometimes it can also be because of stress. You should be in the third year of high school.

Don't worry. Want not to be time-consuming? You can try to do 20 prone sit-ups in the dormitory at night, or jump rope, otherwise it is better to do 10 sit-ups. In addition to exercise, it is beneficial to promote sleep.

Don't forget, the combination of work and rest can get twice the result with half the effort.

We've all come this way, and the college entrance examination is a wonderful challenge.

Don't be nervous, you can.

Hello, I would like to introduce you to yogurt with brown sugar for a month to lose weight 2 grams of yogurt in a cup of yogurt and stir well, drink before or after meals, two to three times a day, it works very well. Yogurt can allow the moving stomach and intestines to rest and adjust the intestinal environment. Fat is more likely to be burned after fasting, hail in order to avoid the feeling of excessive stomach acid.

This method is seen in the magazine, the best thing is that this thing does not have diarrhea, and it is also very beneficial to drink yogurt in the morning, which says that the yogurt is added to bamboo salt in the morning, the yogurt is added to the red pond at noon, and the yogurt is added to the skimmed milk powder at night, which can be used together or choose one of them, I think it is easier to add the red pond. Hongtang has a diuretic effect, and the good bacteria in yogurt can promote intestinal digestion and will not have any damage to the body. Three meals can be eaten normally, and some people have successfully lost 24 pounds, but the specific value still depends on personal physique and persistence.

If it helps you, hope!

Different people have different conditions, if the protein is insufficient, supplementing protein can increase body weight, and if you want to use protein powder quickly, but the nutrition is unbalanced and lacking other vitamins, you need to supplement balanced nutrients, rather than a single supplement lacking, to supplement comprehensively, this can try a nutritional shake, comprehensive nutrition is included. Finally, if the digestive system is poor and the absorption is poor, it is necessary to adjust the absorption capacity of the small intestinal villi first, and you can try aloe vera powder. Otherwise, no matter how you eat, you won't absorb it, and your weight will still not rise!

Even from 98 pounds, soared to 128 pounds of experience: always have chocolate, nothing to eat a few pieces. In the evening, you must have a supper and eat a big bowl. It's okay to go out and add food, consider tamales and meat. If you don't exercise, you will succeed. Good luck gaining weight soon!

Snack more and add a snack in the evening!

In my personal experience, exercise is the best way to gain weight, and it is very spilly and a lot, during exercise, eat some eggs, fish, chicken, and do not eat pork. You also have to eat some bananas to increase potassium, this element is gone if you sweat a lot! Don't eat less fruits!

Eat something high in nutrients and increase your physical activity. Exercise boosts metabolism and encourages the body to grow toned muscles.

Of course, you can gain weight by building muscle. Because your physique is obviously the type that you can't eat fat no matter how you eat.

First of all, in terms of diet, you should reach 40% of your total protein intake, and eat at least 2,700 kcal a day. Because the foundation of muscles is protein. Then, carbohydrates and fats must also be eaten, because you don't want the body of a bodybuilder, so there is no need to use their recipes.

If you want to exercise, you should not exercise for more than one and a half hours a day. Both aerobic and anaerobic exercise should be done. At the beginning of the exercise, you can do one day off, and then you can do three days off. When using a machine, it is more important to see if the movement is standard than how much weight is pushed.

Then, be sure to stick to it. I've seen successful examples.

I am 23, the male is 180com tall, weighs 180 pounds, usually eats more meat and less vegetables.