You can experience the "Japanese sumo wrestler fattening method", which is a short-frequency and quick attack method. Within two weeks, combined with exercise, diet and sleep, you can gain at most 10 kg, but only do strength exercises without aerobic exercise.
The two-week experience is closed at home. Get up at 7 o'clock the first morning, and then do strength training on an empty stomach, such as freehand squats, push-ups, dumbbells and so on. 1 1:00 for lunch. After dinner, there are meat, vegetables, soup, dessert, fruit, and hot pot if it is convenient. Try to eat as much as possible, and don't wolf it down. /kloc-take a nap at 0/3: 00. If you can't sleep, lie down with your eyes closed. /kloc-get up at 0/5: 00 and do strength training. /kloc-eat at 0/9: 00 and eat as much as you can. Go to bed at 2 1:00. If you are sleepy, lie down with your eyes closed. Get up at 7 o'clock the next morning and repeat this process every day until the end of two weeks.
Compared with before, the whole person looks like a strong little fat man, and the meat feels hard, not soft.
This is the basis, and then it is not strict. Normal eating, sleeping, practicing, strength training and aerobic exercise can be done.
Essentially, it is based on strength training. Don't do aerobic exercise.
Then eat more and sleep more, so you don't have to gain weight in a closed environment, but this situation takes effect quickly. In fact, those days were not bad!
My design here helps my friends gain weight, and the effect is quite good. Generally, it can weigh 5~ 10 kg in two months.
In short, the specific method is to eat, exercise and rest, and the three work well together:
1。 Increase anaerobic exercise, reduce oxygen, slow down or reduce the decomposition of sugar and fat in the body. At the same time, muscles have also been exercised and stimulated to grow. Pay attention to anaerobic exercise, such as dumbbells, twice in the morning and evening, 3~4 groups each time, and each group lasts for about three minutes. The amount of exercise should not be too much. If it is too much, it will consume sugar and fat.
2。 Eat a little high protein before going to bed, and it is best to compare the proportion of essential amino acids, so that people have the highest digestion and utilization rate. You can't eat carbohydrates, otherwise it will lead to an increase in insulin and melt muscles, which is also one of the causes of type 2 diabetes.
3。 Get up early, eat breakfast early, try to reduce exercise, and don't exercise on an empty stomach. Prevent muscle decomposition caused by not taking protein for more than 10 hours.
4。 Pay attention to the balanced intake of protein for three meals a day. The ratio of 424 is the best, about 1.2g protein per kg body weight. Every day, you can ask a nutritionist to help you design recipes according to your daily life and physical condition.
5。 Have some snacks, starch and beans.
Dietary nutrition advice:
Protein is the best peptide to increase collagen. You know, ordinary protein consumes energy when it is digested and absorbed by the human body. Peptide protein can be absorbed directly and efficiently without consuming energy. Recommend the one with combined peptides, which can stimulate muscle growth.
Eat more pasta, millet, yam, hawthorn and crucian cheese.
Believe in the cumulative power.
If you want to gain weight, you must first understand what makes you grow too thin.
No matter how much you eat, you can't gain weight. This is your dream as a foodie.
Some friends eat a lot, exercise little, and are still losing weight. Mainly because the basal metabolism is particularly strong. If this is the case, you should go to the hospital to check the function of the thyroid gland.
Conservation of energy is an eternal truth.
The energy we consume is the same as the energy we consume, so the body will grow symmetrically and healthily. If you consume more energy than you do, you will gain weight; if you consume more energy than you do, you will lose weight.
There are three ways to consume energy in our bodies.
The first type: basal metabolism, which consumes the most energy. Basal metabolism is the energy consumed by our body at rest, accounting for about 70%.
The second way: exercise, accounting for about 15%. Little friends who want to lose weight through exercise, this road is a bit hard.
The third way: food thermal effect, accounting for about 15%. The thermal effect of food is to consume the energy we need to eat into our bodies. Different nutrients need to consume different energy. Protein consumes the most energy.
Another reason for losing weight is poor digestion and absorption.
Although we eat food in our stomachs, the digestive function of our stomachs is not strong. Originally, what we eat in our stomach should be broken down to the size of fine sand, but the digestive function of our stomach is not good, and it can only be broken down to the size of peas.
The absorption function of the small intestine is not good, and the digested food comes to the small intestine, but the villi of the small intestine are too short to grasp the nutrition in the food. Then, the nutrients needed by the body can't reach all organs of the body well, and in the long run, it will be malnourished.
At this time, it is particularly important to raise small intestinal villi.
Develop the habit of chewing slowly and having three meals a day regularly. Balanced eating habits are particularly important. After all, 60% health depends on your own living habits.
Our bodies are made up of protein, carbohydrates, fats, vitamins, minerals and water, which are all indispensable. As long as we eat enough and have a balanced body, we will gradually get better.
If you want to be healthy, you must do the following four things:
1, a positive and optimistic attitude;
2. Adequate and effective sleep;
3. Balanced nutrition;
4. Moderate exercise.
Health is a responsibility, a life-long thing, which needs to be achieved by doing the right things every day.
Thin people are thin for different reasons. Therefore, you must first know why you are thin. For example, hyperthyroidism will also be thin, and deficiency and cold will also be thin. Then you can find out why you are thin, prove medicine, improve your physique, and naturally get fat.
Lao Dao believes that the best way to improve physical fitness can't be to avoid eating only vegetables, fruits and nuts+sunbathing+proper exercise+going to bed early and getting up early for good health+not using chemical products such as shower gel, shampoo, conditioner and lipstick.
I think if I'm really thin, like me, I'm lucky not to be thin.
I'm angry every time I see such a problem.
I wish I could give the meat to others. I'll give you dozens of Jin directly. Back to the topic, how do thin people gain weight? That is to eat, eat hard and sleep after eating. But thin people are basically hard to get fat, and the inheritance is too powerful! !
Thin people generally have a bad stomach and do not absorb it. If you want to get fat, you must first adjust your stomach.
Spleen and stomach, blood with traditional Chinese medicine!
Gaining weight is related to personal physique. Some people won't get fat no matter how they eat, and some people will get fat if they don't eat, so it's better to look at absorbing physique.