First, check the digestion and absorption function of the stomach. Many thin people eat a lot, but they don't grow meat. This may be because the absorption function of the stomach is not enough, so it is necessary to check the digestion and absorption function of the stomach. The simplest and most direct way to check is to see a doctor, diagnose your stomach, and then prescribe the right medicine. Don't be afraid of trouble. If it is really the digestive and absorption dysfunction of the stomach, then no matter how you practice, it is a waste and you will never gain weight. It should also be noted in life that regular exercise helps to improve the digestion and absorption function of the stomach, eat regularly, eat less and eat more meals, and don't smoke.
Second, increase nutrition, lean people, gain muscle and gain weight. It is important that the intake is greater than the consumption. In life, we must pay attention to insist on eating breakfast, not partial eclipse, choose high-quality protein such as eggs and milk, drink more nutrition porridge, and eat something that provides calories one hour before exercise; Protein and proper carbohydrates should be supplemented after exercise.
Third, insist on fitness training. First of all, we must firmly believe that fitness training can and must help you gain muscle and weight. There is no doubt about it. If you want to gain muscle and weight, you need to do more weight and less strength training. In the fitness industry, the training weight of 8- 12RM is ok. Exercise regularly 3-4 times a week for about 60-90 minutes each time, depending on your physical strength. You can practice two muscle groups at a time, each muscle group does 4-5 movements, each movement does 4-5 groups, and each group does 8- 10 until it is exhausted, but you can do 1-2 groups of maximum weight.
Fourth, work and rest should be regular. Work and rest should be regular. You should not stay up late. Go to sleep before 1 1 at night and take a nap at noon to ensure energy.
Fifth, being happy means being broad-minded and fat. A good mood will affect the stomach and give you a good appetite. Excessive mental stimulation, such as long-term tension, fear, sadness, depression, etc., will cause cerebral cortex dysfunction, lead to spasmodic contraction of gastric wall blood vessels, and then induce gastritis and gastric ulcer. Learn to adjust when you encounter difficulties in life. For example, as soon as I encounter difficulties, I will think, "We will cross the bridge in the end." But that's the truth, and it's often not as bad as we thought.
Sixth, it is too important to insist on this point. Stop it, you know!
Send you a fitness plan:
On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) dumbbell bird 10- 12RM x3 group.
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8- 12RM (times) x4
(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10RM (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Knead 8- 10rm3 group with dumbbells.
(4) Standing dumbbell press 10- 12RM (times) x3
(5) dumbbell side lift 10- 12RM (times) x3
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you