For many thin people, gaining weight may be a seemingly impossible goal. However, through proper diet and exercise, thin people can also increase muscle mass and weight. In my personal weight gain experience, I found that the most important thing is to ensure that the daily intake of calories is higher than the consumption, and to take enough protein and carbohydrates to support muscle growth.

First of all, for people who want to gain weight, the key is to ensure that the daily intake of calories is higher than the consumption. This means eating more high-calorie foods, such as nuts, seeds, avocados, chicken, beef, fish, whole milk, oats, peanut butter and so on. In addition, try to avoid unhealthy foods such as fast food and high-sugar drinks, because they will only increase fat but not muscle.

Secondly, protein is an essential nutrient for muscle growth. For people who want to gain weight, they should take at least 1 g protein/lb of body weight every day, that is, 2-3 g protein/kg of body weight every day. Choose high-protein foods, such as chicken, beef, fish, protein powder, tofu, yogurt, cheese and so on.

Finally, carbohydrates are another important part of muscle growth. Ensure that you consume enough carbohydrates every day, such as rice, pasta, potatoes, corn, beans and fruits.

In addition, reasonable exercise also helps to increase muscle mass and weight. Strength training is the most effective way to increase muscle mass and stimulate muscle growth. Conduct strength training three or four times a week for 30-60 minutes each time, and pay attention to choosing compound movements, such as squat, bench press, hard pull and pull-ups.

For those who want to gain weight quickly and want professional guidance, it may be a good choice to participate in the fattening training camp. Weight gain training camps are usually organized by professional fitness coaches, providing comprehensive diet plans and training plans, so that participants can achieve weight gain goals in a short time.