First of all, diet

1, eat less and eat more, but don't increase the amount of food per meal.

You can change the number of meals per day to 4~5 times.

2. This kind of food is easy to digest, with high protein content and high calorie.

Such as chicken, fish fillets and vegetables.

3. Eat whatever you want to promote appetite.

It is suggested to buy some special recipes with beautiful pictures and cook all kinds of delicious food in various ways.

4. If you want to eat some snacks in moderation, you might as well put some snacks with certain calories where you can reach them.

Such as biscuits, raisins, mung bean cakes, bread, whole milk powder, chocolate and so on. You can eat if you want.

Eating with oranges, oranges and other fruits, or adding juice to whole milk powder, can help the body consume more calories.

5. Avoid eating foods that are irritating, easy to produce gas and have too much crude fiber, because such foods are easy to make people feel full and reduce their food intake.

6, eating at night should not be too much, otherwise it will increase the burden on the stomach, which is not conducive to health and sleep, and is not good for bodybuilding.

7. Pay attention to control the intake of fat, and don't consume too much oil for short-term fattening effect.

Foods that don't gain weight can cause diseases such as coronary heart disease.

Second, sports.

1, the real concept of "weight gain" is to increase muscle and weight, not just weight gain.

Therefore, people with thin bodies should actively participate in moderate exercise in addition to the above dietary adjustments.

Exercise is of great benefit to the remodeling of body shape.

2, to make the body symmetrical and stalwart, thin people may wish to choose first.

Jogging, push-ups and other small sports,

Then, with the adjustment and adaptation of the body movement state, go to the fitness center to do something beneficial to the local area.

Exercise with a large amount of fitness equipment to build muscles and restore your body shape.

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, put your hands around your legs and keep your thighs as close to your abdomen as possible.

After a few seconds, relax your legs and let them return to their original state. Do it five times.

Third, living habits.

1 to ensure high quality sleep.

Sleep is an important period for the formation of human energy, and it is also a "growth hormone" to promote muscle growth.

Secretion is active, so ensuring the quality of sleep at night is a prelude to building a burly figure.

2, you can drink a glass of milk before going to bed, which can soothe the nerves and help sleep;

After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually becomes calm.

In addition, taking a hot bath or soaking feet with hot water before going to bed can also relieve drowsiness and help.

In order to sleep smoothly.

3. Pay attention to oral health. Teeth and mouth are the first level of food digestion, and we are trying our best to "gain weight"

In this process, due to the increase in the number of meals, we should pay more attention to our oral hygiene, which must be better than the average.

Brush your teeth often and rinse your mouth more.

4, may wish to often associate with friends who love to eat, and go to lunch, dinner, banquet or picnic together;

It not only relaxes the mood, promotes communication and friendship, but also achieves the goal of "fattening", which can be described as killing two birds with one stone.

5. Record your daily diet, exercise, mood changes and weight changes, so as to

It helps you to know the implementation of the plan in time, analyze the effect of fattening and make some random adjustments.

6. At a time when countless people are worried about obesity, thin people are happy, but they are also fat.

Can't affect health, but also should work hard on bodybuilding, fattening is a means, not an end!

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