gain weight well

in terms of diet

eat less and more meals, but don't increase the amount of food per meal. Because most people who are thin have weak gastrointestinal function, eating too much at a meal often cannot be effectively absorbed, but it will increase the burden on the stomach and cause indigestion. You can change the number of meals per day to 4~5 meals.

The food is easy to digest, high in protein and high in calories, and the intake of various nutrients, such as chicken, fish fillets, green vegetables, sea cucumbers, butter and cream, is gradually increased.

eat what you want to eat to promote appetite. At the beginning of the "fattening" plan, you can choose some cuisines you want to eat to stimulate your appetite that has been in a state of exhaustion for a long time. It is suggested to buy some special cookbooks with beautiful pictures and cook all kinds of delicious food in a variety of ways.

let the diet that is good for you be everywhere. In addition to regular meals, you should eat some snacks in moderation. At ordinary times, you may wish to put some snacks with certain calories within your reach, such as biscuits, raisins, mung bean cakes, sausage bread, whole milk powder, chocolate, etc., and eat them if you want. Eating with oranges, oranges and other fruits, or adding fruit juice to whole milk powder, can help the body consume more calories.

avoid eating foods that are irritating, easy to produce gas and have too much crude fiber, because these foods can easily make people feel full and reduce their food intake.

If necessary, appropriate vitamins and trace elements can be supplemented; Or take some Chinese patent medicines for regulating the spleen and stomach, such as hawthorn pill and Zhusha Yangwei Pill.

it is not advisable to eat too much at night, otherwise it will increase the burden on the stomach, which is not conducive to health and sleep, and is not beneficial to bodybuilding.

We should pay attention to control the intake of fat, and don't eat too much fatty food for short-term fattening effect, which will not gain weight, but will cause diseases such as coronary heart disease.

Some fattening products in the health care products market are generally uncertain, so they should be carefully selected.

In sports

The real concept of "gaining weight" is to gain muscle and weight, not just to gain weight. Therefore, in addition to the above dietary adjustments, people with thin bodies should actively participate in moderate exercise, which is of great benefit to the remodeling of their bodies.

In order to make the figure symmetrical and magnificent, the emaciated may choose jogging, table tennis, swimming, push-ups and other small sports, and then go to the fitness center to exercise with some bodybuilding equipment with a large amount of exercise, which is beneficial to local muscle building and body shape recovery.

In daily life, you can do the following "stomach-strengthening exercises" at your convenience:

On an empty stomach, lie on your back and straighten your legs naturally. After taking a deep breath, bend your knees up, and hold your legs with both hands to make your thighs stick to your abdomen as close as possible. After a few seconds, relax your legs and make them return to their original state. Do it five times repeatedly.

lifestyle

ensure high-quality sleep. Sleep is an important period for the formation of human energy, and it is also an active period for the secretion of "growth hormone" to promote muscle growth. Therefore, ensuring the quality of sleep at night is a prelude to making a burly body.

You can drink a glass of milk before going to bed, which can calm your mind and promote sleep. After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually turns to calm. In addition, taking a hot bath or soaking your feet in hot water before going to bed can also relieve drowsiness and help you fall asleep smoothly.

pay attention to oral health. Teeth and mouth are the first level of food digestion, and in the process of "gaining weight", due to the increase in the number of meals, you should pay more attention to your oral hygiene, and you must brush your teeth and rinse your mouth more frequently than usual.

You might as well hang out with friends who love to eat, have lunch and dinner together, and attend banquets or picnics. It not only relaxes the mood, promotes communication and friendship, but also achieves the goal of "fattening", which can be described as killing several birds with one stone.

Keep a record of your daily eating, exercise, mood changes and weight changes, which will help you to know the implementation of the plan in time, analyze the effect of fattening and make some random adjustments.

In today's period when countless people are worried about obesity, thin people can be described as extremely happy, but gaining weight can't affect their health. We should also work hard on bodybuilding, and gaining weight is a means, not an end!

May all the thin people in the world enjoy a "thin" happy life and have an impressive figure from now on!