How To Gain Weight In Lean People What is the most effective way to eat

Thin people who want to gain muscle and fat scientifically and healthily need a systematic approach, which can be strengthened from three aspects: diet, fitness, and sleep. All three are important and indispensable! The principle and method are as follows.

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 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 include: rice, noodles, steamed buns, potatoes, sweet potatoes, etc.;

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

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 while sleeping, and growth hormone is also secreted during sleep, so if you want to gain muscle and weight, ensure at least 8 hours a day. Adequate rest can also help the digestive system function better and improve absorption.

It is recommended that you go to see what [Uncle Zhuo Gain] shared, train by yourself, add meals every day, and you can naturally see the effect of gaining muscle and gaining weight!

Health, wellness, fattening, thinness, fatness.

1.Carbohydrates

For people who are too thin and thin, most of them have problems such as picky eating and picky eating, so experts suggest that we should try to develop good eating habits in our daily life, and we must correct bad eating habits such as partial eating. In addition, experts also suggest that this part of the population should also eat more carbohydrate-rich foods in their daily life, among which pasta has the most fattening effect.

In addition to foods rich in carbohydrates, experts also suggest that this part of the population should also eat more foods that contain high protein in their daily life, such as lean pork, fish, eggs, etc., which are contained in these foods'Protein is a high-quality protein, and a moderate intake of more protein can effectively play a role in fattening.

2.Yam

Experts remind that in ordinary life, you can also eat yam to play a good fattening effect, and there are many ways to eat yam in life, the following will introduce you to one of the most nutritious yam production methods.

Ingredients: Yam, cheese, sugar.

Method: Wash the yam and mash it into a puree, then wash the prepared rice and cook it into porridge, wait until the rice is almost into porridge and then put in the yam, and then add cheese and sugar to eat.

Another method is to dry the yam and grind the powder, then take 30 grams and add cold water to mix well each time you eat it, and then put it on the stove and cook it over a simmer, while cooking and stirring constantly, and finally add cheese and sugar to eat.

The reason why yam has the effect of gaining weight is because yam can help our human body effectively play the role of replenishing deficiency, growing muscles, and moisturizing fur, especially for some people who are too thin to gain weight.

3.Eat staple foods

At the same time, in the survey and research, it was also found that most of the people who are too thin still do not like to eat staple foods in their daily lives, staple foods can provide us with a lot of calories and energy, so as to ensure the normal operation of human body functions, if the lack of staple food for a long time will not only lead to a decrease in human resistance, but also lead to excessive weight loss.

Therefore, it should be noted in daily life that rice, steamed buns, pasta and other foods must be consumed in moderation, which will not only not cause you to become obese, but also have a good effect on weight control. For some emaciated people, moderate intake can also play a good role in gaining weight. Therefore, in the question of what to eat to gain weight, staple food is an indispensable food.

4.Eat a varied diet

In order to better play the role of gaining weight, experts also reminded that in daily life, we should also try to ensure the diversity of diet, so as to help the human body supplement various nutrients needed. At the same time, we should also pay attention to ensuring adequate sleep, only in this way can the appetite be effectively improved, and the ability to digest and absorb food can also be greatly improved.

People on the lean side may face a lot of difficulties and challenges when it comes to gaining weight, especially for those who want to gain weight in a healthy way. If you're a lean person looking to gain weight and muscle mass, then you may find yourself needing to make some changes in your diet, exercise, and lifestyle habits.

I used to be a skinny person who went through the process of gaining weight in simple segments. In the beginning, I tried to gain weight by increasing my dietary intake, but that didn't have a big effect. Later, I started to focus on the quality of my diet, increasing my intake of high-quality protein and carbohydrates, while maintaining a moderate amount of fat, and I started to see some weight gain.

In addition, I also started strength training to gain weight by increasing muscle mass.

However, it will not be easy to achieve these changes. For a lot of people, they may not know where to start or aren't sure they're on the right track. At this time, attending a weight gain boot camp may help you achieve your goals.

Weight loss boot camps are usually conducted by a team of professional fitness trainers and nutritionists. They provide a personalized diet and exercise plan that is tailored to the individual's physical condition and goals. In addition, the bootcamp will provide support and motivation to help you overcome difficulties and persevere.

These are all advantages and features that self-fattening cannot provide.

In a weight loss boot camp, you'll learn how to eat right, how to do effective strength training, and how to adjust your lifestyle to support weight gain. At the same time, you will be able to share your experiences with others, exchange ideas, and build a community of support and mutual support. These experiences will not only help you gain weight and muscle mass, but they will also make you a healthier and more confident person.

In conclusion, attending a weight gain bootcamp can be a very effective way for people looking to gain weight. With a personalized diet and exercise plan, as well as professional support and motivation, you can achieve your goals and become a healthier, more confident person.

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.

I myself have been very thin since I was a child, 170 tall, and my weight has hovered around 105 for many years. Common sense over fitness has no effect. I've tried a lot of methods, added food, and visited all major hospitals.

It didn't have much effect, and then it slowly improved little by little by regulating the digestion and absorption of the stomach. Little by little, I began to grow flesh and gain weight. Now it is stable at a standard weight of about 125 pounds, and now I will be healthy when I have time.

Here's how I gained weight.

1. First of all, the appetite is very good, especially eaten, and the digestion is fast. But obviously, you can't eat meat. In traditional Chinese medicine, this condition is called stomach and spleen deficiency, or stomach and spleen deficiency.

2. In other words, your digestion ability is strong (known as spleen deficiency in China and the West), probably because there is a certain problem with absorption.

3. There are many reasons for not growing meat and thinness, and there are about 6 kinds of them.

4. For people with strong stomach and spleen deficiency and no absorption, the main symptoms are as follows:

Yellowish complexion. The limbs are slender and fleshless.

The stool is not formed, and it is slag-like. Refer to the diagram below.

5. There are two main ways to know the problem and solve it, first, to regulate the symptoms of poor absorption and spleen deficiency, and second, to convert muscles after the weight comes up. This is the main route for lean people to gain weight.

6. The simple point is to regulate and improve absorption.

Normal eating, don't listen to their big food, it's easy to get sick, just be normal, eat regularly. That's natural. Don't eat too much of the greasy and sweet ones.

It should be more food and less exercise. I'm also a thin man, and I'm very distressed. I eat another meal of milk bread or oh steamed buns every night before I go to bed.

First of all, whether your stomach is good or not, if the stomach and intestines are not well absorbed, no matter how much you eat, there is no fattening effect.

Exercise and build muscle. Boost your muscles and you'll look well-defined and not so lean!

Studies have shown that the main causes of weight loss are: 1) poor appetite, poor digestion, picky eating and anorexia, and long-term inability to eat. 2) Able to eat and sleep, that is, not fat, poor gastrointestinal absorption function, poor absorption and utilization of nutrients, taking various supplements or nutritional products are useless, 3) stunting, incomplete absorption and digestion of various nutrients.

4) Long-term sleep is not good, the body can not get enough rest, and the physical consumption is too large. People who are emaciated are mostly yin deficiency. To promote the normal development and metabolism of the body, so that the body is fully strong, it is necessary to fundamentally and completely eliminate the causes of emaciation.

If you are not sick, especially the endocrine system, then:1To adjust the function of the spleen and stomach, Chinese medicine believes that the spleen is the main movement, and food should be digested and absorbed well.

Eat more yams, crucian carp, red dates and other spleen-strengthening foods, and it is best to ask a Chinese medicine practitioner to prescribe a prescription; 2.People often say that "horses have no night grass and no fat", you have to eat supper every day, supper is mainly high-calorie food, drink cola beer. The operation of the body's biological clock shows that after nine o'clock, the functions of various organs in the human body are basically in a weak state, which is also the time to accumulate fat.

It takes 5 hours for a normal dinner to be completely digested, and the accumulation of excess calories will cause subcutaneous fat accumulation, and obesity will quietly come. 3.Usually eat some snacks, fragrant can soothe the spleen.

Delicious: KFC, french fries, etc. The first of these is fundamental, with good spleen and stomach function.

If you follow the first article, it will be easy to get fat. Fat test prescription: two eggs, beat them in a bowl, add a spoon of raw tomato juice and an appropriate amount of sugar, wash them into a half-cooked meal with the same amount of boiling water, and eat them every morning (you can also eat thin yellow poached eggs) for a month, and you will gradually get fat in the future.

Attached: 15 kinds of high-calorie foods: whole wheat soda crackers 506 kcal canned juice:

255 kcal (one can) Potato chips: 548 kcal, chocolate: 586 kcal, regular cola:

168 calories, beer: 147 calories (one can) Hot dog sausage: 307 kcal, cookies:

546 kcal, sugar: 400 kcal, roast chicken: 218 kcal, croissants:

375 kcal, chestnut meat: 212 kcal, canned coffee: 127 kcal (one can), yuba:

457 kcal (the above solid foods are in the content of 100 grams).

What can thin people eat more to gain weight?