How to gain weight or gain muscle

Hello, the following is my personal experience of fattening secrets, I hope it can help you 1 Eat some high-calorie and high-fat foods: chocolate, cheese, grains, fried chicken, instant noodles, soda, 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, Bihut......(Easier to gain weight》 <4 must be eaten at every meal.

5. Pay attention to the feeling of being comfortable (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:

Yam porridge Ingredients: yam, yogurt, 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.

Push-ups work your pectoral muscles. Lifting dumbbells to exercise your arm muscles. Frog jumping exercises leg muscles. A lot. Just stick to it.

First of all, the rules of life.

Secondly, pay attention to the diet and eat more staple foods.

Exercise: Do more anaerobic exercise with equipment fitness.

Gaining weight and muscle should be one of the most concerned issues for thin people. Many thin people often complain about why they are so thin and have no muscle, and gaining muscle and fat should be the voice of many thin people. No problem, let the author teach you how to gain muscle and weight today.

Tools Raw materials.

Food with plenty of perseverance.

Method steps.

The first thing we need to do is to gain weight and gain weight. It's best to make your own recipe and eat smaller, more than 5 meals a day. Don't overeat at every meal, after all, you need to eat five meals a day.

Of course, there should be plenty of protein, and it is best to eat a few eggs and drink a few glasses of milk a day. Keep it at it and you'll gain weight. After all, thin people need to practice three points to gain weight and eat seven points.

The next thing we need to do is to gain muscle, if it is a thin person, it is best to do a small amount of aerobic exercise, and more anaerobic exercise. Moderate aerobic exercise can increase cardiopulmonary fitness, but excessive aerobic exercise will cause muscle breakdown and muscle atrophy, so that the purpose of muscle gain cannot be achieved.

Then it's time for muscle-building training. Muscle-building training is divided into equipment and freehand exercises, depending on individual needs. If you are at home, you can do both, if the equipment is available, you can use dumbbells, and if you don't have the conditions, you can only use your bare hands, and you can make a training plan by yourself.

You can exercise 3 to 4 times a week, and each workout time can be maintained to 30 to 60 minutes, and the right amount of energy can be replenished 15 minutes before the workout, and it is best not to exercise on an empty stomach.

Finally, get plenty of rest. It's best to get eight hours of sleep a day. Work and rest should be regular, otherwise it will affect the metabolism and synthesis of muscles.

Here is the principle of muscle gain: after anaerobic muscle exercise, the muscle fibers are fully torn and stretched, and a large amount of protein is needed to repair the muscles and promote muscle synthesis. If possible, creatine, protein powder or muscle building powder can be used.

end precautions.

Gaining weight and muscle is not something that can be achieved in a day or two, so you must keep working hard.

From 75 pounds to 95 pounds, fitness bloggers give you healthy weight gain like this.

If you have been injured, you need to pay special attention to every training, exercise within your ability, control the intensity and time of exercise, fitness can make your body stronger, not obese, but you have to stick to it for a long time, if you stick to it well, you can see the effect in three to five months.

If you want to be strong and gain strength, you need to lift a barbell with a larger weight. The greater the strength, the greater the muscle.

Going to the gym to do systematic strength training with protein powder can significantly improve muscle.

There is a scientific method to gain muscle, pay attention to strengthening resistance training, exercise different muscle groups every day, such as exercising the pectoralis major muscle one day, exercising the quadriceps muscle the next day, and exercising the abdominal muscles on the other day.

If we are as small as a cell and can enter the human body at will, then when we come to the muscle group, we will find that the muscle is tied together by muscle fibers like steel cables. These cables are grouped together into thicker, longer groups of cables that stretch and shrink like springs when the muscles exert force. Within the thickest cables, there are muscle fibers, nerves, blood vessels.

Gym equipment: The spring bar has wooden handles at both ends, and a spring with a large elasticity in the middle, which is used to train the muscles of the upper arms and torso.

Frequency, number of sets, number of sets, weight, duration, aerobic, look here, neatly clear.

If you can't train your big pectoral muscles at home, you might as well try this set of pectoral muscle rippers.

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.

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.

How to gain muscle quickly, protein powder and muscle building powder, which one is more suitable for lean people.

Seriously, there will not be a big change in your muscles just by exercising, and people will use what they want in one class, and there are few that can train the lines without medicine, and it is also related to nature.