Regarding the question of fitness weight gain, I am eager to get a satisfactory answer. 30

Drink a glass of warm water of about 250ml after waking up in the morning.

7:30 Breakfast 1 cup cereal, 2 slices of whole wheat bread, 2 eggs, 1 tablet of vitamins, 1 cup of juice later.

10:00 1 apple.

12:00 Lunch 200-250 grams of vegetables (less oil), 100-150 grams of white meat, 150 grams of staple food (coarse grains recommended).

15:00 Snack 1 serving of fruit or 1 cup of yogurt. Staple food 100-150 grams (can be supplemented with dinner).

17:00 Dinner 200-750 grams of vegetables (you can eat some raw vegetables, but be sure to wash them, 100 grams of meat).

19:00 Training Half an hour after training, supplement with 60 grams of carbohydrates, 3 egg whites or 30 grams of protein powder.

22:30 1 serving of fruit or 1 cup of milk (low fat).

Vegetables: cucumbers, tomatoes, celery, leeks, cabbage, greens, lettuce.

Fruits: apples, oranges, peaches.

Muscle-building foods: whole grains, legumes, eggs (yolks removed), boiled potatoes, white meats, seafood.

Eat less: melon seeds, peanuts, ice cream and other snacks, Chinese stir-fry.

Eat red meats such as beef and mutton, pork and so on in moderation. Eat more fish, chicken (skinless), seafood.

Drink less carbonated drinks, orange juice (impure) and other beverages.

It is recommended to supplement with 1 multivitamin per day and 8-9 glasses of water per day.

In addition, ensuring the intensity of exercise, regular and consistent exercise is the key to successful muscle gain.

After fitness, the body's demand for energy is great, so the absorption of only put will increase, it should be said that the person has become stronger, and the weight may have increased, but the person looks thin, as long as he persists, he will lose weight!!

..Three days, impossible. The inaccurate way to measure your weight is the correct solution!

If you're weighing it at the gym, this answer is probably the most accurate. Because of the weight measurement thing in the gym.,It's hard to get accurate.。。 He weighed 8 pounds when he went up, and you would be 188 pounds if you stood up.

It is estimated that the fat has a good appetite, and the calories and water are consumed after the gym, and then the excess food and drink are supplemented; I'm tired, don't move after eating, congratulations on getting worse! Fitness,** is a long process and sometimes painful. First of all, we must be fully mentally prepared, and then step by step.

It's not heavy, there are always some ups and downs in people's weight, maybe you are heavy again after eating, maybe you are light after urinating. Let me tell you again, there will be no significant weight deviation in 10 days of muscle!

If you persist for a month, there will be a noticeable change, and after a month, if you are fat, ask for help.

The relationship between muscles becoming stronger.

Fitness must always be adhered to, otherwise it will be stopped according to the meeting.

You do the gym, the fat becomes muscle, and then it gets heavier!

There is nothing wrong with a normal diet as long as it is normal.

There's muscle... Ha ha.

Doing exercise will turn the fat on your body into muscle, and muscle has a certain weight, so your weight will increase.

Hehe, don't worry about your situation

There are many people who are in this situation like you, and the main reason is that you do not pay attention to the relationship between the amount of exercise and food intake.

Do you know the beauties of the national gymnastics team, who want to lose weight, train very tired every day, but eat very little, and don't give them food if they want to, hehe, that's the truth.

Suggestion: Keep the exercise habit down, the time can be a little longer, the food intake should be strictly controlled, 7 minutes full is OK, it is more uncomfortable at first, it will be fine after a while, and it is good to divert attention when it is uncomfortable.

You! Less exercise. Since you eat more, the amount of exercise should be increased, and only the amount of exercise is greater than your intake!

The aspect of eating should still be controlled. I can't say I don't eat, but it's okay to eat eight minutes full, and go out for a few kilometers after half an hour after eating, which is the best effect on **. You'll be able to digest what you're eating right away.

Exercise will increase the amount of food as high as my 1 and weigh as much as 1. Macho Girl.

You can't be blind, you have a proper exercise plan and diet plan, if scientific, it is no problem to gain 10-15 pounds a month.

You can't eat indiscriminately, but you do need to supplement a lot of protein after practice, as long as the method is correct, it is estimated that you can weigh about ten pounds a month.

I am a personal fitness trainer and can arrange a reasonable plan according to my specific situation and goals.

Coaching exercise, achieving fitness goals, and maintaining results If necessary, you can find this coach for counseling.

Now that the weight has gone up, your intake is still greater than your intake.

Know that your goal is to get in shape, and when it comes to diet, now that you have comparative data, reduce the amount you eat. Or find a senior coach and ask him to help you calculate your daily intake and consumption, which is more scientific.

There will be some problems at the beginning of fitness, such as yours. But be sure to persevere! I myself was able to reduce my weight from 72 kg to 68 kg (height 172) in a year, and I have basically maintained it now.

I also did strength training, and my arms became thicker, but my belly became smaller!

Do less strength exercises and more cardio training, your aerobic time is too short. Running is not about speed and distance, but about time, increase to one and a half or two hours, be careful not to go fast. You can take a short break in between.

For food, egg whites and lean meat can help break down fat. Also, if you don't say your carbohydrate intake, if you feel that your physical strength and calories are enough, you should reduce your carbohydrate intake and wait for less fat, and then strengthen strength exercises and girth exercises.

First of all, you have a problem with math, right? "I was 180, 75kg, and it soared to 78kg. ”？Eat a moderate diet, eat more vegetables and less meat and carbohydrates.

This is a normal phenomenon, don't worry, what is increased is muscle, what we mean by obesity does not refer to the size of the weight, but to look at a person's body fat content, to put it bluntly, it is the ratio of muscle to fat, most of the people who have just started to work out have a platform after the start of weight gain (because of the increase in muscle), weight loss (fat reduction).

Indicate that you haven't worked hard enough.

You have a height of 1.91 meters, so 170 pounds is on the light side, and a few more pounds will be more robust.

85kg, 1.91 meters, underweight, weight gain and thicker arms are estimated to be related to the intensity of your training and diet, because it is obvious to grow muscle in the early stage of fitness, and the energy demand is large, so the weight is gained.

Because you don't know what weight and strength is fat loss and what is dimensionality gaining.

In the early days of fitness, it will be like this, because the sudden increase in the intensity of the workout is higher than usual, the amount of food will also increase, and the weight will increase because of the increase in muscle

College student friends, right?

Trust that the weight you want to gain comes from muscle, not fat, right?

If there is a gym trembling, go to the gym.

Do some anaerobic projects, such as squats, bench presses, dumbbell birds, and you can also train abdominal muscles, preferably for more than half an hour each time.

In terms of diet, pay attention to protein intake, grinding teasing such as eggs, egg whites, lean meats, which play a key role in increasing muscle circumference, and pay attention to frequent meals.

Fitness athletes regularly consume high-quality protein powder.

Rest is also important, rest the same part for at least 24 hours before doing the next training, because in the process of rest, the muscles are also growing, and you can't blindly and endlessly connect with each other.

Finally, of course, make a plan and stick to it. Generally, the effect is more obvious in one month.

Go to the gym. You can eat more meals and gain weight.

Soon after participating in exercise, whether it is a fat person or a thin person, there is a tendency to increase weight after starting exercise, this is because after exercise, absorption is enhanced, muscle increases, muscle is heavier than fat, and fat has not been consumed for the time being, at the same time, the amount of food required after exercise is larger than before, and sleep will be better. The result facilitated by several factors is weight gain after a workout.

If you insist on exercising, after the muscle increases from a low level to a certain limit, the growth rate slows down significantly, and then the exercise begins to burn fat, and the real weight loss starts at this time.

Fitness is a kind of sports, such as a variety of freehand aerobics, rhythmic gymnastics, physical gymnastics and a variety of self-resistance movements, gymnastics can enhance strength, flexibility, increase endurance, improve coordination, the ability to control all parts of the body, so as to make the body strong. If you want to relieve stress, exercise at least 3 times a week.

Swimming, brisk walking, jogging, cycling, and all cardio exercises the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance circulatory system function, burn fat, increase lung capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.

The American College of Sports Medicine recommends that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate after exercise to reach 60%-90% of your maximum heart rate. If you want to do cardio to do it, you can choose a low to moderate intensity exercise with a longer period of exercise, which burns more calories. Exercise frequency: 20-60 minutes 3-5 times a week.

To build muscle, you can do weightlifting, gymnastics, and other exercises that stretch and flex your muscles repeatedly. Muscle building burns calories, increases bone density, reduces the chance of injuries, especially joint injuries, and prevents osteoporosis. Before doing weightlifting, test how much you can lift up to 8 times in a row, and start with that weight.

When you can lift this weight 12 times in a row, try adding 5% to the weight. Note that during each exercise, you should lift 8-12 times in a row, so that you can reach 70%-80% of the maximum endurance of the muscles, and the exercise effect is better. 2-3 times a week, but avoid exercising the same muscle group for two consecutive days to give the muscles sufficient time to recover.

In order to pursue a perfect body shape, the more direct way is through continuous targeted exercise, in the long run, in order to reduce the weight, in order to make the muscles stronger, in order to promote the acceleration of metabolism, to persist, and finally find that the weight has not changed much, and the muscle lines are not obvious.