Today, we find out the biggest reason why people are thin, and adopt healthy methods to make thin people exercise muscles scientifically and gain weight.
You may think you eat a lot, but you are still thin. But you may not. The first reason why you are thin is that you don't get enough calories.
Even if your metabolism is fast, you need to eat more to gain weight. At the same time, strengthening strength training can change from skinny to muscular. Here are the specific methods:
1. Eat more.
Skinny bones often claim to eat everything but not fat. In fact, the reason why you don't eat anything is that you don't eat too much, which you can change.
Record calories: record the calories you burn every week. I need to eat 20 times my weight every day, which may be difficult to achieve now, so I am thin.
Eat food weighing *20Kcal. If your weight is 140 pounds, then you need 140 x 20 = 2800 kilocalories every day. It will take you about two weeks to get used to eating so many calories and keep a record.
Increase heat. After two weeks, add 500 kilocalories every day. If you eat as many calories as you did in the last two weeks, you won't feel sick. For a person who weighs 140 pounds, the calories need to be increased from 2800 kcal to 3300 kcal after two weeks.
Record the weight. Measure your weight every week. If you gain weight, you still eat the same calories. If you don't gain weight, you need to add 500kcal calories every day next week, and keep doing this until you reach a satisfactory weight.
2. Eat 6 times a day.
Don't kill time by drinking coffee, don't eat anything before lunch, then have a full lunch and have supper at night. Get into the habit of eating six meals a day, and don't forget the time in between.
Have breakfast. If you don't eat breakfast, your body will burn muscles. If you want to change from a thin man to a muscular man, you need to eat within one hour after getting up and get into the habit of eating breakfast.
Eat every three hours: set a time for each meal and strictly abide by it. Breakfast at 7am, 10 brunch, 1 lunch, lunch at 4pm, dinner at 7pm, 10 bedtime snack.
Changes in appetite. If you eat 3000Kcal every day, try to eat 600Kcal for breakfast, lunch and dinner, and 400kcal for others. There is no accurate scientific basis for this. What matters is the calories per day/week/month, not the calories per meal.
3. Eat high-calorie food.
Vegetables are healthy food, but they have no effect on your muscle growth. For example, 250g olive contains only 100 calories. What you need is high-calorie food.
Complete carbohydrates: oats, rice, noodles, flour, potatoes, sweet potatoes, beans and so on. 200 grams of pure flour contains 700 kilocalories.
Milk: If you are not afraid of long meat and whole milk, drink skim milk. One liter of whole milk contains 500 kilocalories.
Nuts: almonds, cashews, walnuts, peanuts, etc. 100 grams of peanuts contains 500kcal, you can also try peanut butter.
Healthy fat: flaxseed oil, liquid fish oil, olive oil, etc. 1tbsp。 You can add 300 kilocalories a day.
4. Strength training.
The stronger you are, the more developed your muscles are. Do strength exercises. Do exercises that can exercise many muscles: pull-ups, weight lifting on your back, weight lifting, dumbbells, and most importantly, squats.
At the beginning, learn how to do this exercise with an empty barbell. Then gradually increase the weight. If you don't know how to start, you can refer to the strength exercise 5*5 training process. Three times a week, 30 minutes each time.
5. Get protein.
You need to take protein to exercise your muscles and recover from training. How many pounds do you weigh? You should take at least a few grams of protein every day. The following are the sources of protein:
Lean meat: beef, pork, mutton, venison, bison, etc.
Poultry: chicken, turkey, duck, etc.
Fish: tuna, salmon, mackerel, etc.
Eggs: Eat yolk rich in vitamins.
Dairy products: milk, cheese, cottage cheese, yogurt, etc.
Time: There is no fixed time.
If your weight is 140 pounds, then you can eat a can of tuna at noon, 200 grams of quark as a meal, eat 300 grams of meat at dinner and drink 500 ml of milk every day, then you can get 140 grams of protein.
6. Prepare food in advance.
No one has time to cook for himself three times a day. It is more convenient to prepare in advance. When it's time to eat, take it out of the refrigerator and microwave it for 2 minutes.
Get up 30-45 minutes early in the morning, prepare the food for the day, including breakfast, and let the food in the refrigerator cool down when taking a shower.
Evening: If you can't get up in the morning, you can prepare food for the next day after work.
Actually, it's not as troublesome as it sounds. Anyway, you should prepare breakfast and prepare other meals by the way. Get twice the result with half the effort. Save the leftovers for tomorrow. You will get used to it.
7. Bring food.
In order to avoid not eating for three hours, develop the habit of carrying food.
Go to work or school: prepare food in advance to take to work or school, and ask if there is a microwave oven to heat it;
Watching movies: Take a bag of peanuts with you instead of popcorn and ice cream, which is healthier, contains more calories and saves money;
Go out: Eat well before going out and bring a bag of peanuts and protein drinks to prevent hunger.
I don't mind drinking protein drinks in public, and I don't mind eating my own food when my colleagues go out to eat nutritious food. No matter what others think, you should grow muscles and be healthy.
Lean to the muscular man's diet, start with some stimulation, and use your weight *20kcal to decide how much you should eat.
Breakfast: fried eggs, raisin milk oatmeal, milk oatmeal roll;
Lunch: Quarks and apples, peanuts, protein drinks;
Lunch: rice and tuna, turkey sandwich, bologna noodles;
Dinner: rice, bean products and meat or chicken and fruit after meals;
Nightingale before bed: yogurt, cheese, flaxseed and nuts, and a glass of milk.
Follow the above fattening method: sometimes you force yourself to finish eating food. Preparing food by yourself is more effective than buying food by the roadside. If you really want to change the skinny situation, you must do so, otherwise, you won't change.