How to get fit and gain weight for people who are too thin, what are the good fitness plans

Consume healthy oils and fats. Healthy oils include olive oil, avocados, nuts (which are also high in healthy fats), and these foods are not only nutritious, but also low in calories. Mixing a spoonful of olive oil in a salad or slicing a few slices of avocado on a dish is an easy way to boost the calories in your diet.

Eat regularly. Eat regularly every day to keep your caloric intake at a more stable level, try eating every four hours, whether it's a meal or a snack, and if you can't afford to eat a meal, eat a protein-rich snack. If you want, you can also divide the amount of food you eat throughout the day into 4-6 portions so that you don't have to eat any small snacks between meals.

For particularly thin people, don't worry about the project, you are willing to run, you are willing to practice equipment, if you are interested in street fitness, you can try it, you can like fighting and martial arts, and even if you like yoga, yoga itself emphasizes dynamic balance, and if the body index is lower than the balance line, it can also be improved through systematic practice, so practicing yoga, thin people can be strong, and obese people can be **.

Eat more protein to promote muscle growth. If your goal is to gain muscle, then you need to eat more protein-rich foods on a regular basis, especially after a workout, which is especially effective for building muscle. Lean meats (chicken, lean pork, fish), eggs, beans and more are all good proteins**, as are cheese and nuts.

Eat all three meals. Make sure you eat at least three meals a day, and you can increase the portion size of your meals to get more calories. You may sometimes skip breakfast and eat lunch and dinner twice a day, but you need to know that you can eat three meals a day to gain weight and grow meat naturally.

Include high-calorie foods in your daily diet. Eat a full-fat cheesecake and oatmeal with peanut butter and honey after your meal, all of which are high in calories and can help you increase your daily calorie intake.

Always have a small snack rich in calories with you. Prepare easy-to-reach and easy-to-eat snacks ahead of time, and if these snacks are always on hand, your chances of "getting rid of" them will increase dramatically.

How do fitness beginners create an effective muscle-building plan? How to train and eat for beginners to gain muscle?

Here are the general workout steps:

1.Warm up for 5-10 minutes;

2.Strength training for 30-45 minutes;

3.Aerobic exercise for 30 minutes.

If you're lean, you can reduce the amount of aerobic exercise to less than 30 minutes, or even skip aerobics. When you first start exercising, it is recommended to practice four times a week and rest for three days.

Strength training can be done as follows:

Day 1: Pectoral + abs.

Day 2: Back muscles + biceps.

Day 3: Shoulder + triceps.

Day 4: Legs.

Personally, it is recommended that everyone can practice for the parts they want to strengthen, and the number of times of each movement is controlled at 6-8 per group, and it is advisable to practice 3-4 groups each time.

For novices, the initial training should not be too intensive, and it is generally enough to practice every other day.

For example, the first movement is practiced for the first time, and the rest is on Tuesday, and the back and shoulders can be trained on Wednesday, which is also grouped. Rest on Thursday and abdomen and arm training on Friday. At the same time, it is necessary to ensure that you get enough sleep every day, which is generally controlled at about 8 hours.

Diet is also an indispensable and important part of building muscle. Muscle growth consumes energy, and without enough calories, it is impossible to ensure normal muscle growth.

Meal plan big recommendation.

This meal plan: Total Protein: 468kcal (17%), Total Carbohydrates: 1424kcal (51%), Total Fat: 990kcal (35%), is suitable for lightweight gym people who are just starting out, and also for women.

Breakfast: 2 slices of whole wheat bread, 1 fried egg, 1 cup of skim milk (about 230ml), 1 apple (without peeling) and meal: 1 cup of low-fat yogurt, 6 slices of whole wheat soda crackers.

Lunch: Stir-fried lean beef, can be served with celery, onion or green pepper and other vegetables, broccoli, a bowl of brown rice, a glass of lemon juice How to make an effective muscle building plan for beginners? How do you train and how do you eat?

Snacks: 1 banana, 1 small portion of raw almonds (about 24 pieces).

Dinner: Stir-fried fresh vegetables with chicken breast (can include mushrooms, carrots and other vegetables), stir-fried shredded potatoes, a bowl of less oil and brown rice.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is needed to gain muscle. You can take the method of eating small meals often, and you should not eat too much at each meal. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

You can also add some fruit between meals. If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

Insist on exercising for at least an hour every night, choose the exercise you are interested in so that it will improve your enthusiasm, eat on time for three meals a day, the rules of life must be normal, I think it is necessary for you to slowly recuperate the body, fat gain is not unilateral to do the same is enough, I think you can start from your usual bit by bit, after three meals, you can often prepare some desserts for yourself, or eat some supper at night, these are good helpers to assist your weight gain plan, It can not only improve your stomach activity, but also allow the body to slowly adapt to the process of eating less and more meals, why not, I used to have an uncle because of long-term smoking and loss of appetite, resulting in unbalanced nutrition, went to the hospital to see, the doctor said that it is better to recommend the need for Chinese medicine to recuperate, and then inadvertently found that ** Chinese medicine is satisfied, there is a well-known old Chinese medicine doctor who is so cool that he has a fever, he told the uncle the beauty of Chinese medicine to regulate and gain weight, so he took this Chinese medicine for a few months, the uncle was full of praise, his body gradually became stronger, and he was also full of energy, radiant a lot.

Eat more sugar.

Fatty foods.

Such as chocolate. cakes, etc.

Eat more high-calorie things, and to fatten, it is best to eat chocolate. Many people eat chocolate and rock candy and gain a lot of weight in a short time.

Drink more high-protein drinks and eat more peanuts, peanuts are very helpful for gaining weight. 1. Eat some high-calorie, high-fat foods: chocolate, cheese, grains, fried chicken, instant noodles, soft drinks, peanuts, beer, animal offal, and meat.

2. Eat sugary (don't overdo it) foods: ice cream, cream, toffee, pastries, cakes, 3. Eat vegetarian foods (KFC, McDonald's, Bishut......(Easier to gain weight》 <

4. Each meal must be eaten until it is supplied.

5. Pay attention to it.

Feel good (haven't you heard of a wide heart and a fat body?) ^^

6. Try to move less and use your brain less (save calories).

In addition: provide you with a fattening prescription:

Ingredients of yam porridge: yam, cheese, sugar.

It can be divided into two types. One is to wash the fresh yam, mash the puree, add it and mix well when the rice porridge is cooked, and then add cheese and sugar to eat; Another method is to dry and grind the yam, take 30 grams each time, add cold water and mix thoroughly, put it on the stove, cook it over a simmer, stir constantly, take it off after two or three boils, and add cheese and sugar to eat.

Yam has a sweet taste, can make up for deficiency, grow muscles, moisten fur, and is a wonderful product for treating weight loss and beauty. Cheese can nourish the lungs and moisturize the skin, nourish the yin and nourish the body. The combination of the two can strengthen the spleen and stomach and subsidize the chemical source, so the effect is very good for patients with thin and thin patients.

You can do yoga and eat within an hour of doing it. This is when the absorption is the best. When I was studying yoga, our yoga teacher said it. And yoga can make you healthier and more temperamental.

There is no exercise to gain weight, eat meat.