As the saying goes, "water has activity and trees have roots", and people's emaciation always has roots. Finding the cause and removing the root cause are the main ways for "thin people" to gain weight. According to the analysis of health care experts, the reasons for losing weight are as follows:
Various chronic diseases and organic diseases
Such as diarrhea, peptic ulcer, tuberculosis, tumor, anemia and parasitic diseases.
Genetic and endocrine factors
Under the influence of heredity, endocrine and other factors, some family members are relatively thin, but they have no organic diseases and belong to the weak constitution type. Its characteristics are: thin figure, slender neck, flat shoulders, flat chest, lower angle of sternal xiphoid process less than 90 degrees, full of energy, fully competent for study or work, but prone to various chronic diseases.
Mental factors
Due to emotional factors, mental anxiety, irregular life, overwork, lack of sleep and other reasons, physical consumption is greater than intake.
prescribe a diet
Irregular diet and lack of physical exercise. Lack of nutrition, especially protein ingredients.
Many thin bodybuilders want to grow more muscles in the shortest time when they start exercising, but when doing bodybuilding, thin people must first find out what kind of thinness they belong to. Because wasting is divided into simple wasting and secondary wasting. Simple emaciation has no definite endocrine disease, and secondary emaciation is caused by organic diseases of nervous system or endocrine system. If it is secondary emaciation, you must do bodybuilding after recovery. If you are simply emaciated, you should pay attention to the following questions when doing bodybuilding:
Reasonable arrangement of exercise
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that it is suitable for thin people to do moderate aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is medium load (50-80% of the maximum muscle strength). Work and rest time can be practiced three times a week (1 every other day), each time 1 ~ 1 half an hour. Practice 8 ~ 10 movements at a time, and do 3 ~ 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 ~ 60 seconds. Each action takes 1 ~ 2 minutes. In general, each group should be able to complete 8 ~ 15 times continuously.
Lay the foundation
In the primary stage (2 ~ 3 months), it is best for the emaciated to learn and exercise in the bodybuilding training class in order to master the sports skills correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body, and lay a good foundation for future exercise.
Focused and targeted training
After 2 ~ 3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, muscles in the same position can be exercised with different movements and different instruments. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. If you persist in this way for another six months to one year, your body shape will change obviously.
Practice less other events.
When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner.
Reasonable diet
Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious, conducive to digestion and absorption, plus appropriate bodybuilding exercise, you can become strong in a short time.
Firm confidence and perseverance.
It doesn't take a day or two, or a month or two, for a thin man to make his body strong. It is not good to practice "eating a fat man at a time", and you should not lose confidence because of the wrong exercise method and poor effect. Only by strengthening the confidence of victory, preparing for hardship, and carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.
There are several methods for reference when choosing diet and nutrition:
1. A balanced diet
You can use butter or cooking oil, jam, sugar and other high-fat and high-sugar foods to increase calories. Although weight gain is rapid, long-term or excessive consumption will destroy appetite, and may bring chronic diseases and endanger health. Take a balanced diet, gradually increase the amount of food, avoid compulsive supply and destroy appetite.
2. Develop good eating habits
Regular quantitative, small amount of food, chew slowly.
Change the procedure of eating.
Eat foods with high concentration and high nutritional density before eating other foods.
Step 4 choose moderately cooked food
Choose moderately cooked food, such as steaming, stewing, marinating, frying and boiling. Avoid food hardening and indigestion due to frying, frying and baking.
5. Keep a happy mood, arrange the dining environment and concentrate on eating.
Tension and anxiety not only affect appetite, but also the digestive and absorption function of gastrointestinal tract is not good, and the improvement of metabolic rate consumes relatively more calories.
If you still can't improve your tall and thin figure, I suggest you find a professional doctor to help you find out the reason why meat can't grow, and grow healthy meat in a healthy way!