How can you quickly lose weight, how can you quickly increase weight?

**It's not fast, it's fast to lose weight. Be sure to find a way that suits you and is easier to adhere to, is the best way, before you know it, you will become thin and not easy, I tell you that I have always adhered to the method of eating less and exercising, don't be lazy, because laziness is one of the causes of obesity. Try to eat more vegetables and white meat, don't eat fried and greasy things, do housework, you will find that you are slowly getting thinner, and before you know it, your ** will also get better, these are my years of experience**, I have lost a lot of weight.

I hope you can also lose weight and don't believe in any **medicine, it can only make your body very bad, ** is a long-term war, to defeat yourself, you must have the courage to persevere! If you are willing to exercise, with skipping rope, you will have unexpected gains. All of the above is the best method that I have personally experienced and have always adhered to.

It doesn't hurt the body, the effect is very good, and there are a few suggestions below, hehe You can try it1Eat less: If you eat less with your mouth in your mouth, you will have less calorie intake, and you will naturally suffer it, and you will not be able to get fat when you want to.

Among the more popular methods mentioned above, the apple method, the vegetable and fruit method, and so on all belong to this category. Low calories will make you feel good, but the calorie intake must meet the body's metabolic needs. Needless to say, the pros are very effective and the disadvantages:

Too little calorie intake will lead to a decline in body function, and women may even have endocrine disorders, how to avoid it: eating less is not eating at all, remember not to be too aggrieved for a good figure. 2.

Hyperactivity: Develop a good habit of exercising I don't need to say much about the benefits of exercise, it can promote metabolism, exercise all aspects of the body, and most importantly, it can help you burn a lot of calories Benefits: good exercise habits can make you stay slim and beautiful forever, and you don't have to be afraid of eating too much Oh disadvantages:

Improper exercise will turn the fat on the body into muscles, causing the body to deform and destroy a slim and good body Avoid the method: Reasonable exercise, aerobic exercise instead of anaerobic exercise 3Attitude:

Attitude determines everything, many people have been defeated repeatedly, the key is that the attitude is not correct, and they always give up quickly. In fact, as long as you insist on persevering, you can succeed, so you must persist in the ** process, as long as you think of a slim body, you will be motivated again. Benefits::

Lift the spirit, eliminate mental depression, and cultivate the spirit of self-discipline. FF disadvantages: This method is only an auxiliary method, can not play a decisive role, generally needs to be combined with dieting, exercise and other means to the effect will appear.

I believe that as long as you stick to these three aspects, it is an easy thing to do, and this is the most effective method in our eyes.

1. Weight gain diet. How to gain weight, must be the opposite of how to lose weight, please eat sugary foods with protein, if you are very small, sugary foods are less restrictive, you can even drink fruit juices, such as banana milk, papaya milk, and remember to come back after the meal for dessert. Again, the amount of protein can not be too small, one kilogram of body weight, you can eat grams of protein, so a 60 kg person, under the weight gain plan, needs more than 60 grams of protein a day, about 3 large chicken legs.

It is important to note here that when you eat a lot of protein, you will eat too much oil, which is something to pay special attention to. Therefore, it is recommended to mainly peel white meat. But if you're a bit of a weight person and just want to sculpt your lines, you have to replace sugary foods with brown starches, and avoid delicate starches and sweets, but the amount of protein should not be reduced, so that you won't be able to train your abs, or the more you exercise, the drier you get.

2. Supplementary food. Basically, most of the foods that help the body lose weight reduce body fat rate and increase muscle tissue, so the two can almost be connected, such as conjugated linolenic acid (CLA), carnitine (L-carnitin), coenzyme Q10, branched-chain protein (BCAA), whey protein, creatine (creatine), fish oil, and the popular growth hormone booster, testosterone liniment, which has also been mentioned by many people, but it is not yet legal.

3. Weight-gaining exercises. Exercise plays a higher role in gaining weight than losing weight, in other words, if you want to gain weight quickly, you must exercise, otherwise you will become fat instead of strong. Weight training is recommended at the beginning, because weight training will destroy muscle fibers, making it regrow and hypertrophy, of course, if your physical strength is very poor, weight training and aerobic exercise will be recommended2:

1-11。Because later on, these two sports will affect each other, and there is not enough physical strength, and there is no way to achieve enough weight. When doing weight exercises, you must pay attention to the problem of symmetry, that is, the flexor and extensor muscles must be exercised together, otherwise the so-called cross-X syndrome will appear, or you will be trained to become a gorilla with a chest and a back pulled.

And one part should be trained at least once a week.

4. Moisture. A high-protein diet and weight training will make the body's nitrogen balance activity enthusiastic, and the body's protein will be destroyed on the one hand, and synthesized on the other hand, which requires water as the medium, and at the same time, enough water can also make the kidney function active and better. In addition, because the amount of exercise increases, the loss of sweat is also more, and water is needed more.

Therefore, if you want to gain weight, please drink plenty of water.

5. Sleep. Getting enough rest and sleep is also important in how to gain and lose weight. The body needs time to repair the damaged muscle fibers, and at the same time synthesize the liver sugar and ATP in the muscles, so that the muscles have the strength to cope with the next training, and at the same time, the growth hormone secreted by the pituitary gland during sleep can make the nitrogen balance in the direction of synthesis, in other words, your muscles are not grown in the gym, they are grown in sleep.