How can thin people gain weight?

Many people have been worrying about losing weight. In fact, some people are also worried about gaining weight. Today I will introduce in detail how to make thin people gain weight. If you choose to exercise at home, why not prepare two barbells and exercise!

How can skinny people keep fit? How to change your physical fitness, from being skinny to fat.

Thin people have less muscle and less fat, and have a faster metabolism, so they cannot gain weight.

This type of people has a relatively slow effect in reducing fat and gaining muscle. They need long-term fitness training and nutritional adjustment to change their thin physique. They should pay attention to the dietary structure in daily life, do not be picky about food, eat small meals frequently, avoid staying up late, and develop a regular work and rest schedule.

For thin people to gain weight, refer to the manual for dumbbell exercises:

Fitness training frequency:

Train one part each time, 3-4 times a week, focusing on training large muscle groups, such as chest, back, abdomen, legs, etc.; perform the movements correctly to experience the "pump feeling" of the muscles, and try to increase the intensity of training every week, such as more reps, appropriate increase in weight, etc. Do not train too much.

How do skinny people choose big weights?

This mainly involves the maximum number of repetitions of doing a certain training movement continuously under a certain weight, that is, the RM of this movement and this weight. It is generally recommended to choose 8-12RM for training. Regarding the small articles that RM Love Sports and Fitness has pushed before, please reply to the keyword "RM" in the prompt box of the Love Fitness official account and the system will automatically send it to you.

Diet level:

Muscle growth requires nutritional reinforcement. During the process of fat loss and muscle gain training, as the sweat flow increases during exercise, you need to ensure the ratio of protein and carbohydrates:

Total calorie intake should be slightly higher than metabolic training expenditure.

If you want to achieve a 75kg male daily weight gain diet plan:

Breakfast: 5 slices of bread or 2 steamed buns, 2 bags (500ml) of milk, 1 egg, 3 egg whites;

Breakfast: 1 banana, apple, 1 cup of yogurt;

Chinese restaurant: 250g white rice/steamed bun, 200g chicken breast/fish/beef or mutton, 1 serving of vegetables and fruits (about 200g), 1 peach/apple/banana, 500ml milk;

Lunch: two pieces of toast, a glass of fruit milk;

After exercise: three egg whites (taken immediately after exercise), a banana

Dinner: 200g rice or noodles, 200g chicken/fish/beef, 1 serving (about 200g) of vegetables, 1 apple/peach/banana, 500ml milk;