I want to gain weight, but I can t get fat, how can I get fat

Arrange the amount of exercise reasonably.

The arrangement of exercise is one of the important links of scientific exercise. It has been proved that emaciated people should be given aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute) and a moderate load (50 to 80% of maximum muscle strength) at the weight of the machine. The schedule can be practiced 3 times a week (1 time every other day) for 1 1 and a half hours each time.

Practice 8 10 movements each time, and do 3 to 4 sets of each movement. This is done by contracting quickly, pausing slightly, and stretching slowly. Do a set of movements for about 60 seconds in a row, with an interval of 20 to 60 seconds between sets, and an interval of 1 2 minutes for each movement.

In general, each set should be able to complete 8 to 15 reps in a row.

Lay the groundwork. In the initial stage (2 to 3 months), it is best for people who are emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement technique correctly and systematically and improve their physical fitness in an all-round way. Special attention should be paid to the exercise of muscle strength and endurance, and gradually improve the body's adaptability, so as to lay a good foundation for future exercise.

Focused and targeted training.

After 2 to 3 months of exercise, the emaciated person will have a significant increase in physical strength and more energy than before. At this time, you should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps muscles, and the amount of exercise should be adjusted at any time. In addition, the muscles of the same part can be exercised with different movements and different equipment.

In general, the exercises are changed once every month and a half to two months. In addition, when exercising, the spirit (mind) should be concentrated on the part of the exercise, and avoid talking and laughing, listening, etc. In this way, if you persist for another six months to a year, your body shape will change significantly.

Practice less on other subjects.

When emaciated people do bodybuilding exercises, it is best to participate in less exercise in other sports, especially endurance sports, such as long-distance running, playing football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and they will become thinner and thinner the more they exercise.

Eat a reasonable diet. Only when the energy intake is greater than the energy expended can a person become fat. Therefore, the dietary allocation of the emaciated person must be reasonable and varied, and should not be picky.

In addition to eating meat, eggs, poultry, etc., which are rich in animal protein, we should also eat more soy products, red beans, lilies, vegetables, melons and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercises, you can become strong in a short period of time.

Be steadfast in your faith and persevere.

Thin people want to make the body shape from thin to strong, not a matter of one or two days, a month or two, want to "eat a fat man" practice method is not good, because the exercise method is not right, the effect is not obvious and lose confidence is not good, only firm confidence in victory, be prepared to endure hardships, with high emotions for scientific, planned, unremitting exercise, in order to achieve the final success.

There are only 3 simple ways to gain weight, shorten the time of each meal to less than 15 minutes, and go to bed immediately after eating if you are inactive. Eat plenty of snacks and fatty foods, and be less active.

...So much nonsense was posted on the first few floors

It's the easiest. It's too easy.

Prepare your favorite snacks or foods. Preferably chocolate ice cream. Egg click. Eat before going to bed. Sleep after eating!

If you're not fat in a month, you're going to hit me!

Eat lots of good food before going to bed.

Medicine. It's the first time I've heard that I'm going to get fat, I'm a lot fatter than before because of taking medicine, and it's hard to lose weight now, I advise you not to gain weight, it's natural, I really envy you!

For boys, do more exercise to increase muscle. In terms of diet, consume more protein lipids.

For girls, exercise is also needed. In terms of diet, it is also necessary to pay attention to the reasonable intake of nutrients.

In fact, it doesn't matter if you're fat or thin, it's good to be healthy

I've always wanted to look thin and don't look good in clothes.

But slowly I don't care, as long as I am healthy, and as I get older, I will slowly become richer.

If you have problems with your spleen and stomach, take care of it.

If it's a young man, exercise more, and the little girl won't be able to help you. If mine is useful to you, please give a good review, thanks.

Supplementing spirulina after meals has a good effect, you can try it quickly, please give a good review, thank you.

Eat more greasy stuff and good fats.

Fattening method: Fattening is the same as **, which requires not only determination, but also perseverance. Here's how you can gain weight without compromising your health:

1 Eat smaller, more frequent meals instead of increasing the amount of meals per meal. Choose foods that are rich in nutrients, that is, foods that are rich in vitamins, minerals and calories. You can eat foods that are high in nutrients, low in cholesterol and unsaturated fatty acids, such as lean meats, fish, low-fat dairy products, fruits, vegetables and legumes, supplemented with high-calorie foods (such as sweets) and fatty foods (such as margarine).

What is recommended] 2 Eat what you want to eat, don't just eat for the "must". Don't just eat desserts (e.g. ice cream, milk, cakes, etc.), eat more common foods such as tahini, cheese, raisin bread, cream, etc. 3 Tips for eating foods that are high in calories.

Skimmed milk powder with juice, sandwiches with butter, meat floss, fried pork ribs with two tablespoons of cream, can take in more calories. 【What is recommended】 4 Imitator's technique, but use it the other way around. For example, keep food or snacks that you can eat at home, school, or in the office.

Place raisins, walnuts or small snacks in a glass jar. Put some chocolate, walnuts, potato chips, biscuits, etc. in your purse, and you can eat whenever you want. 5 Pay more attention to your oral health.

Eat more snacks, but also pay more attention to your oral hygiene, and brush your teeth and rinse your mouth more often than usual. Eat less sticky, sweet foods. What do you suggest?

Trouble, thanks!