How can I gain weight healthily?

Breakfast: You must eat to be energetic! People who prefer western tastes: 1. A glass of freshly squeezed orange juice. A glass of low-fat milk. Pancakes filled with syrup, jam and cream. People who like the taste of China: 1. A bowl of preserved egg lean porridge or millet porridge 2. A cup of soybean milk or rice milk. 3. A boiled egg snack in the morning: helps the body to store energy. Choose one of the following foods: raisins, drupes, peanuts and bananas. Lunch: Eat happily to get fat! People who prefer western tastes: 1. An apple 2. A glass of low-fat milk. A sandwich. A box of lettuce salad. A high-fiber biscuit suitable for people who like China taste: 1. Kiwifruit 2. A cup of yogurt. A bowl of rice or a bowl of noodles. A boiled vegetable. A high-fiber biscuit as an afternoon snack: no. Dinner: Try to eat on time. It's best to eat with family or lover. Sweet feeling will make meat grow faster! 1. Fresh juice 2. Ice cream or yogurt. Lettuce salad or stir-fry A bowl of rice or noodles. Lean meat or fish. Have some pineapple, papaya or tomato after dinner. Midnight snack: Try to eat two hours before going to bed, and spread the toast with jam, peanut butter, cream and garlic sauce. Drink another bowl of broth, milk or soybean milk. Just eat something and you won't be too full to sleep. After supper, brush your teeth, rinse your mouth and floss before going to bed! Why thin people are thin As the saying goes, "Water is active, trees have roots", and thin people always have 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 causes of emaciation are: various chronic diseases and organic diseases such as diarrhea, peptic ulcer, tuberculosis, tumor, anemia, parasitic diseases and so on. Genetic and Endocrine Factors Under the influence of genetic and endocrine factors, some family members are thin, but they have no organic diseases and belong to the type of weak constitution. 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, physical consumption exceeds intake. Diet, lack of physical exercise. Lack of nutrition, especially protein ingredients. According to several coaches in Lindong Health City, thin people should first find out what kind of thinness they belong to when doing bodybuilding. 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, please do bodybuilding after recovery. If it is simple emaciation, then we should pay special attention to the following problems in bodybuilding exercise: reasonable arrangement of exercise is one of the important links of scientific exercise. Practice has proved that moderate exercise is suitable for thin people to do 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 hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 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 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent. Pay attention to the weight of the safety fitness equipment, not only to prepare and organize activities before and after the exercise, but also to check whether the equipment is firmly installed to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. It is best to exercise under the guidance of professional coaches, so as to encourage each other, help each other and protect each other. Thin people with good foundation had better enter the bodybuilding training class at the initial stage of training (2-3 months) 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. After two to three months of exercise, people who want to be focused and targeted will obviously enhance their physical strength and have more energy 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, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. 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. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously. When exercising 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. Besides, don't do other activities that consume too much energy. A reasonable diet can only make people fat if the energy intake is greater than the energy intake. 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 and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time. Those who are determined to stay slim need more than a day or two, or a month to become strong and plump. It's not good to practice "eating one fat person at a time" on the basis of "temporary fever", and you can't lose confidence because the exercise method is wrong and the effect is not obvious. Only by strengthening the confidence of victory can we be prepared for hardship and actively carry out scientific, planned and persistent work with high emotions.