For the human body to gain weight healthily, two conditions must be met. First, you must consume an additional 500 kcal per day. When the body consumes more calories than it consumes, excess calories can be used for the growth of muscles and fat tissue. Studies have shown that when there is no change in body weight, the calories consumed and consumed are equal. At this time, the amount of food consumed On the basis that the consumption remains unchanged, if you increase your intake of 3,500 kcal, you can gain about 1 kilogram of weight. The scientific and healthy way to gain weight is to allocate the extra 3,500 kcal of calories to intake within one week, that is, increase the caloric intake by 500 kcal every day, and control the weight gain in one week to about 1 kilogram.

Secondly, the distribution of caloric intake must be scientific. The calories consumed by the human body mainly come from three nutrients: protein, carbohydrates, and fat. They can all produce heat, but they cannot replace each other, otherwise it will be detrimental to health: if there are too many carbohydrates and too little fat, it will increase the burden on the gastrointestinal tract; such as Too much fat and too little carbohydrate may cause obesity and cardiovascular and cerebrovascular diseases; too little protein will inhibit growth and development and reduce the body's resistance... Therefore, their intake must have a scientific ratio: About 50% to 60% of the body's caloric intake should come from carbohydrates, about 20% from protein, and the rest from fat. Only with this ratio can you gain "weight" - feel strong, rather than gain "fat" ——Feel puffy and fat while improving physical condition.

So, increasing caloric intake does not mean that you can eat and drink without restraint, nor can you eat any snacks casually, because the goal is to gain "weight" - feeling strong, not Gaining "fatness" - If you feel puffy, you should avoid foods with high fat content, such as fried foods, fatty meats, sweets, etc.

Youen Slim People's Weight Gain Nutrients can easily solve the problems for thin people. In order to ensure that it is "strong" but not "fat", the calories it takes in are supplied by protein, carbohydrates and fat in a certain proportion. 54% of the calories come from carbohydrates, 21% come from imported high-quality whey protein, and 25% come from fat, which is in line with the ideal ratio of heat distribution and completely rejects "fat". 2 cups a day is equal to two well-matched nutritious meals. (Cen Ke)

1. "Weight gain" does not mean "fat gain"

"Fat gain" as the name suggests means increasing the proportion of fat tissue in the body, and weight gain, among other things The significance includes not only the increase of adipose tissue, but also the increase of the proportion of muscle tissue.

Human body weight comes from bones, muscles, fat, internal organs and water. Only fat and muscle can be increased reasonably. The meaning of healthy weight gain should focus on muscles! When fat increases beyond a certain proportion, it will have a series of adverse effects on the body, the most directly related to which is cardiovascular disease.

How to gain weight healthily, the main methods have three major elements: reasonable diet, scientific training, and regular life! However, these three sentences are really easier said than done. A lot of people can't really do it.

2. Exercise for those who gain weight

The exercise for those who gain weight must first be distinguished from the exercise for those who lose fat. Those who lose fat mainly focus on aerobic exercise, while those who gain weight Those who do this mainly focus on strength exercise, and aerobic exercise only plays a supporting role, so you don’t need to do it often!

Strength training is very effective in increasing muscle proportion. With the use of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, and supplemented with dietary supplements, muscle building can be achieved. (Including women, but the muscle-building diet for women is different from that of men. If you are interested, you can leave a message to learn more.)

For specific muscle training methods, if you are interested, please leave a message on this post to study together.

3. Diet for those who gain weight

A high-protein, high-calorie diet is definitely the first choice for those who gain weight in a healthy way. It is also important to eat small meals frequently and to supplement digestive enzymes to increase the digestion and absorption rate of food.

Protein:

Choose high-quality protein, especially animal protein, because the composition of animal protein is closest to that of human protein and has the highest utilization rate. For example, eggs, milk, meat, seafood, etc. If plant-based protein requires limited amino acid intake, a variety of combinations must be used to complete the task of protein supplementation. The only plant protein that contains a full spectrum of amino acids is soy protein. However, soy protein contains soy isoflavones, which are estrogen-like. For muscle gainers, they will hinder the secretion of male hormones that help muscle growth.

It is recommended not to make a choice!

Carbohydrates:

The choice of carbohydrates is very important for muscle gainers. Carbohydrates provide the body with necessary calorie intake, as well as necessary support for fat burning and protein synthesis. Ingredients, preferred sugars: rice, potatoes, sweet potatoes, pumpkin, taro, etc. Daily carbohydrate intake should account for more than 40% of total daily caloric intake

Fat:

It should be mainly monounsaturated fat. Most of these fats come from plants and have the effect of lowering cholesterol. Function. For example, flower seed oil, soybean oil, olive oil, etc. There are also some essential fatty acids from the deep sea, and deep-sea fish oil also needs to be absorbed by the human body.

Eating recommendations:

Total fat <30% of total calories

Saturated fat <10% of total calories

Monounsaturated fat 10 %~15% of total calories

Polyunsaturated fat <10% of total calories

Fat method

Chinese medicine believes that physical diseases are mostly caused by low spleen and stomach function. Caused by insufficient Qi and blood. The spleen is the foundation of acquired Qi and blood, the source of

transformation. If the spleen and stomach are strong and qi and blood are strong, the muscles will be plump and the limbs will be strong. On the contrary, the body will be thin and the limbs will be weak

strength. To treat body weight loss, we must first rule out various chronic diseases such as hyperthyroidism, liver disease, kidney disease, and tumors. Then use traditional Chinese medicine to treat it, which will have good results.

Thinness test

Whether a person is fat or thin cannot be measured by looking at it. You can calculate whether you are a little thinner according to the following formula:

Use Subtract 100 from your height in centimeters and multiply it by 0.9. The answer you get is your standard weight. For example, if a person is 180 cm tall, the standard weight is (180-100) × 0.9 = 72 kg. It is normal to be 10% lower or higher than the standard weight.

It is normal. If your actual weight is more than 10% lower than your standard weight, you should consider whether you are underweight.

Special reminder

Under normal circumstances, underweight is related to genetic factors. At the same time, some people who are prone to hyperactivity may suffer from endocrine effects. Can accelerate the consumption of calories. Some people are easily nervous, and as a result they may miss a meal or lose their appetite. It is natural to lose thousands of calories at a time, and they will definitely not gain weight.

If you find that you are underweight or too thin, you should first check whether it is the potential impact of the disease

Diseases such as thyroid, diabetes, adrenal glands, and digestive system can all easily lead to underweight. Only after

disease has been ruled out can a weight gain plan be implemented.

Happy body and mind

Many thin men and women are picky eaters and partial eclipses in terms of diet. Therefore, we should get rid of these bad habits and increase our dietary intake. The diet should be rich and varied. Eat more carbohydrates, pasta is the most effective. In addition, high-protein foods, vegetables and fruits are indispensable. You should also keep eating healthy snacks on weekdays, such as

Peanuts, toffee, etc. It’s also a good idea to drink some juice after drinking beer.

In the case of adequate protein intake, it is advisable to eat more foods rich in fat and carbohydrates (i.e. starch

starch, sugar, etc.). In this way, excess energy can be converted into fat and stored under the skin, making the thin and weak body strong. Thin people with weak gastrointestinal function can choose the liver of chicken, duck, fish, and sheep. In addition, fish is also easy to digest and absorb.

Diverse diet

If you want to gain weight, you should first gain weight scientifically and gain weight for health. In addition to a balanced diet, you should also maintain adequate and good sleep. If people get enough sleep, they will have a better appetite, and it will also be conducive to the digestion and absorption of food. Many thin people like to live overnight, playing all night long, and then having to work hard to go to work the next day, which seriously affects the quality of sleep. It would be strange if they don't lose weight if they continue like this.

Another thing to pay attention to is personal mental health.

Tension and pressure at work, inability to think about small things in life, "crazy" study or work that exceeds the human body's load, etc., will all make people lose weight. On the contrary, a happy psychological state and harmonious interpersonal relationships are helpful for gaining weight.

Appropriate exercise

For those thin people who sit in the office for a long time, they should take a certain amount of time to exercise every day. This will not only

improve their appetite, but also help them improve their appetite. It can also make muscles strong and the body toned. The muscles of the human body are "used or lost". If they are not exercised for a long time, the muscle fibers will relatively atrophy, become weak and weak, and the person will appear thin.

In terms of exercise, jogging is a good choice, because the number of gastrointestinal motility is significantly increased when jogging, which can consume the body's energy and improve the appetite when eating. . Generally speaking, high-intensity exercise, short-term exercise and rapid explosive exercise can all have a weight-increasing effect, and they are also the most taboo for people who want to lose weight.

Attachment: Food for weight gain

Yam porridge

Ingredients: yam, cheese, sugar.

The preparation method can be divided into two types. One is to wash the fresh yam, mash it, add it to the rice porridge when it is cooked, mix well, and then mix in cheese and sugar for consumption; the other method is to dry the yam and grind it into powder, each time Take 30 grams, add cold water

mix thoroughly, put it on the stove, cook over low heat, stir constantly, boil for two or three times, take it off, add cheese and sugar, and serve.

Yam has a sweet and mild taste. It can replenish deficiency, grow muscles, and moisturize fur. It is a wonderful product for treating weight loss and beautifying. Cheese

It can nourish the lungs and moisturize the skin, nourish yin and promote fluid production. The combined use of the two can strengthen the spleen and stomach and help transform the body, so it is very effective for patients with weakness and weight loss.

I often hear thin people complain that weight loss pills are everywhere but there are no fattening pills. In fact, if you are generally thin and want to gain weight and keep fit, you do not need to resort to drugs. As long as you eat properly and use dietary supplements, you can achieve good results.

Those who are thin often suffer from yin deficiency, blood loss and little fluid, so they should eat more sweet, moist and fluid-stimulating products in their diet, such as cow

Milk, honey, eggs, turtle ( turtle), sea cucumber, white fungus, etc. Commonly used effective dietary prescriptions include: walnut milk drink, honey drink, sea cucumber paste, turtle meat, lily and red date soup, soft-shell turtle nourishing kidney soup, ginseng and wheat turtle, white fungus and pigeon egg, lily and chicken yolk

Tang et al.

Yin deficiency often results in internal heat. People who are thin are more likely to be irritable, dry mouth, sore throat, hypersexuality and other endogenous phenomena of deficiency and heat.

So while nourishing, Also pay attention to clearing the deficiency fire, and you can choose to eat clam and wheat aspart soup, chrysanthemum meat slices, etc.

1. Balanced diet

You can use butter or other cooking oil, jam, sugar and other high-fat and high-sugar foods to increase calories, although

Although weight gain is relatively rapid, long-term or excessive consumption will destroy appetite and may cause chronic diseases and endanger health

Adopt a balanced diet and gradually increase food intake to avoid forced supply and destruction of appetite.

2. Develop good eating habits

Eat regularly and quantitatively, eat small amounts frequently, and chew slowly.

3. Change the meal routine

Eat foods with high concentration and nutrient density first, then other foods.

4. Choose moderately cooked foods

Choose moderately cooked foods, such as: steaming, stewing, braising, stir-frying, boiling, etc. to avoid excessive cooking due to oil

Fried, pan-fried, grilled, etc. make food hard and difficult to digest.

5. Keep a happy mood, arrange a good dining environment, and concentrate on eating.

Stress and anxiety not only affect appetite, but also affect the digestion and absorption function of the gastrointestinal tract. Increased metabolic rate consumes

more calories.

If there is still no way to improve your slender and thin figure, it is recommended that you ask a professional doctor to help you

Find out the reason why the flesh cannot grow, and use a healthy Way to grow healthy meat!

For weight gain, you can consider milk, almonds, sesame seeds, cashew nuts and other foods. You can add almonds and sesame powder to milk to drink

and cashew nuts can be eaten as snacks, so There will be good results.

In the population distribution structure of society, underweight is also a very common group. It's just that in the current society's weight loss trend, those who are underweight are the envy of most people. However, in fact, people who are underweight are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, the immune system will become weakened and they will be prone to illness. Especially for the elderly with chronic diseases, it will also increase the chance of complications and poor prognosis.

◎ Gain weight but not gain weight

In academic terms, gaining weight and gaining weight have different meanings. Because "weight gain", as the name suggests, is to increase the fat ratio of body tissue, and "weight gain" should also cover the growth of muscle tissue in addition to the increase of fat. I think what you want to ask

should be "weight gain" rather than "fat gain", right? !

The weight of the human body generally comes from bones, muscles, fat, water and other internal organs

Meaningful "weight gain" should focus on muscles and fat. proportion increases. So, how do we carry out the transformation project of the body? The answer is still "diet" and "exercise"!

Diet

In terms of diet, a high-protein, high-calorie diet is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheese cakes, pastries, small cakes, etc. Eat small and frequent meals, and timely supplement with papaya enzyme or papaya enzyme to help digestion after meals. Comprehensive enzymes to increase the digestion and absorption utilization of food.

◎Protein Selection

Choose high-quality protein sources, such as eggs, milk, meat, poultry, etc., which should account for the total daily protein

More than half of the amount. Plant-based protein is made from isolated and extracted soy protein powder, which is more effective because there is less plant fiber that hinders absorption. As for which method is better, eating meat or drinking milk? People who value efficiency can

try drinking high-protein milk powder (such as Sanduo Milk Protein), which will result in a higher protein intake

than drinking ordinary fresh milk and eating meat. , the absorption and utilization rate is also relatively good.

◎Selection of carbohydrates

Carbohydrate intake is also an important part. Choose foods with higher starch content, such as white toast and steamed buns

, rice, sweet potatoes, taro, pumpkin, etc. When cooking, it can be in the form of gravy, soup, thick soup, or in soup or fruit juice, milk, add some maltodextrin (generally known as corn hydrolyzed starch, which can be added directly to food).

Use) to increase caloric intake.

◎Selection of fat

For the fat part, medium-chain fatty acids (MCT) with better absorption and utilization can be used in appropriate amounts to increase the amount of concentrated heat

ingest. Pure medium-chain fatty acids (MCT) do not contain "essential fatty acids" and need to be used with general fats and oils. It is recommended that

choose medium-chain fatty acid products that have been mixed with essential fatty acids (for example: Sanduo High Calorie Energy) to avoid the deficiency of essential fatty acids

. It is generally recommended that medium-chain fatty acids should account for no more than 60% of the total oil usage.

Exercise

For those who want to gain weight, "weight training" is the main method of exercise, rather than "aerobic exercise" that is emphasized by those who want to lose weight

Move". Because "aerobic exercise" promotes energy consumption, while "weight training" is used to increase muscle proportion. With the help of

dumbbells, barbells and training equipment, and the complete contraction and relaxation of large muscle groups, muscle

construction projects can be achieved.

So what are large muscle groups? They are what we call chest muscles, abdominal muscles, back muscles, leg muscles, biceps and triceps (arms).

Through weight training and dietary supplements, large muscle groups can grow, and accordingly some weight will be accumulated.

Currently in the United States, attempts are being made to provide appropriate weight training to the elderly, combined with weight-gaining food supplements

to increase muscle proportions to improve malnutrition, fatigue, and depression. , muscle depletion, poor immunity, and vulnerability to illness. For the elderly with chronic diseases, it will also reduce the chance of complications and poor prognosis.

Breakfast: You must eat it to stay energetic!

Those who prefer Western taste:

1. A cup of freshly squeezed orange juice

2. A cup of low-fat milk

3. Pour A pancake filled with syrup, jam and cream.

Those who like Chinese taste:

1. A bowl of preserved egg and lean meat porridge or millet porridge

2. A cup of soy milk or rice milk.

3. A hard-boiled egg

Morning snack: Helps the body store energy

Choose one of the following foods: raisins, stone fruits, peanuts, bananas .

Lunch: Only when you eat happily can you eat fat!

Those who prefer Western taste:

1. One apple

2. One cup of low-fat milk

3. One sandwich

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4. A box of lettuce salad

5. A high-fiber biscuit

For those who like Chinese taste:

1. A kiwi fruit

2. A cup of yogurt

3. A bowl of rice or noodles

4. A serving of boiled vegetables

5. A high-fiber biscuit

Afternoon snack: Don’t let your belly go hungry

Choose one of the following foods: a cup of milkshake, a few high-fiber biscuits, braised food Side dishes, or a tea egg.

Dinner: Try to eat on time

It is best to eat with family or loved ones. The sweet feeling will make the flesh grow faster!

1. One portion of freshly squeezed juice

2. One portion of ice cream or yogurt

3. One portion of lettuce salad or fried vegetables

4. A bowl of rice or noodles

5. A portion of lean meat or fish

6. Eat some pineapple, papaya, or tomatoes after the meal.

Late night snack: Try to eat two hours before going to bed

Spread jam, peanut butter, cream, and garlic sauce on toast. Drink another bowl of broth, milk, or soy milk. Just eat mindfully so as not to be too full and unable to sleep. After eating a late-night snack, you must brush your teeth, rinse your mouth, and thread your teeth before you can sleep!

Why do thin people become thin?

As the saying goes, "Water has a source and trees have roots." There is always a root cause of obesity in people. Finding the cause and eliminating the root cause are the main ways for "thin people" to gain weight.

According to the analysis of health experts, the causes of weight loss generally include the following aspects:

·Various chronic diseases and organic diseases

For example, diarrhea, peptic ulcer, tuberculosis, tumors, anemia, parasites Disease etc.

·Genetic and endocrine factors

Under the influence of genetic, endocrine and other factors, some family members are thin but do not suffer from organic diseases

, belongs to the powerless body type. Its characteristics are: a tall and thin body, a slender neck, drooping shoulders, a flat chest, the lower angle of the xiphoid process of the sternum is less than

90 degrees, and very energetic. It is fully capable of studying or working, but it is susceptible to various diseases. chronic.

·Spiritual factors

Due to emotional factors, mental anxiety, irregular life, overwork, lack of sleep, the body consumes more than it takes in

·Diet

Irregular diet and lack of physical exercise. Lack of nutrients, especially protein content.

How do thin people build strength?

According to several coaches at Donglin Health City, when thin people do bodybuilding exercises, they must first figure out who they are.

Which kind of weight loss. Because weight loss can be divided into simple weight loss and secondary weight loss. Simple wasting has no clear endocrine disease. Secondary wasting is caused by organic lesions of the nervous system or endocrine system.

If it is secondary weight loss, please wait until you recover from the illness before doing bodybuilding exercises. If it is simple weight loss, then you should pay special attention to the following issues when doing bodybuilding exercises:

Reasonably arrange the amount of exercise

The arrangement of the amount of exercise is important for scientific exercise One of the links. Practice has proved that people who are emaciated should do aerobic exercise with a moderate amount of exercise

(heart rate between 130 and 160 beats per minute), and the weight of the equipment should be with a medium load (maximum muscle strength

< p>50% to 80%) is better. The schedule can be practiced three times a week (once every other day), for 1 to 1 and a half hours each time. Practice 8 to 10 movements at a time, and do 3 to 4 groups of each movement. The method is to contract quickly, pause briefly, and stretch slowly. The time to perform a set of movements continuously is about 60 seconds, with a pause of 20 to 60 seconds between groups, and a pause of 1 to 2 minutes for each movement. Under normal circumstances, each group should be able to complete 8 to 15 times in a row. If the number of times in each group cannot reach 8 times, the weight can be appropriately reduced; the last two times must be completed with all your strength.

The action stimulates the muscle tissue deeply, and the "over-recovery" is obvious, and the exercise effect is excellent.

Pay attention to safety

The equipment for bodybuilding exercise has a certain weight. Not only do you need to prepare and organize activities before and after exercise

but you also need to pay attention to inspections. Whether the equipment is installed securely to prevent accidents. When exercising, pay attention to whether the weight is appropriate, and do not do exercises that are beyond your ability. When using heavy equipment such as barbells, someone must protect you. It is best to exercise under the guidance of professional coaches so that you can encourage, help and protect each other.

Lay a good foundation

In the initial training stage (2 to 3 months), it is best for people with weight loss to attend a bodybuilding training class to learn how to exercise correctly and systematically

Master movement techniques and comprehensively improve physical fitness. Pay special attention to the exercise of muscle strength and endurance, gradually improve the body's adaptability, and lay a good foundation.

Be focused and targeted

After 2 to 3 months of exercise, the emaciated person will have significantly stronger physical strength and more energy than before. At this time, you should

focus on exercising large muscle groups, such as pectoralis major, deltoid muscles, biceps, triceps, latissimus dorsi, gluteus maximus and quads

< p>Head muscles, etc., the amount of exercise should be adjusted at any time. In addition, the same part of the muscle group can be exercised using different movements and different equipment

and the muscle groups must be contracted individually. As muscle strength and movement coordination improve, the effect of exercise will become more and more significant. Under normal circumstances, the exercises should be changed every one and a half to two months. In addition, when exercising

the spirit (thought) should be concentrated on the part being practiced, and avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness, and heat in the muscles being trained, the better the exercise effect will be. In this way, if you persist for another six months to one year, your body shape will undergo significant changes.

Practice less in other sports

When emaciated people do bodybuilding exercises, it is best to participate less in other sports, especially endurance sports

Such as long-distance running, playing football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth and will make you lose weight as you practice. In addition, don't do other activities that consume too much energy.

Reasonable diet

Only when the energy intake is greater than the energy consumed, a person can become fat. Therefore, the diet for emaciated people must be reasonable and varied, and they must not be partial to eclipses. In addition to eating meat, eggs, and poultry that are rich in animal protein, you should also eat more soy products, adzuki beans, lilies, vegetables, fruits, etc.

As long as the diet is comprehensive and nutritious, conducive to digestion and absorption, and coupled with appropriate bodybuilding exercises, you can become plump in a relatively short period of time.

Strong confidence and perseverance

For an emaciated person to transform from thin to strong, plump and fit, it is not a matter of one or two days or one or two months. It depends on "one moment"

< p>Heat", it is not possible to practice with the method of "eating a fat man in one bite", nor to lose confidence because the exercise method is wrong and the effect is not obvious

You can only have firm confidence in victory and be prepared to endure hardships. Only by actively carrying out scientific, planned and unremitting exercise with high emotions can you achieve final success.