Many thin people want to gain weight and have developed muscles, but don't know how to get started. . .
Usually you think you have eaten enough, but still very thin, the first reason for the thinness is that you don't get enough calories. The second reason is that metabolism is fast and you will need to eat more to gain weight. At the same time, the strength of the training can be transformed from the skin of the skin to the muscle man.
First: Eat more.
Skinny often claims that you eat everything without meat. The truth is, the reason you eat nothing to increase weight is that you don't eat too much, you can change this.
Record calories: Record the calories you consume every week. You need to eat 20 times your body weight every day. It may be difficult to achieve now, which is why you are thin.
Eat foods weighing *20Kcal. If your weight is 140 lbs, then you need 140 x 20 = 2800 kcal per day. It takes about two weeks for you to get used to eating so much calories and keep records.
Increase calories: After two weeks, add 500Kcal of calories per day. If you still eat as much heat for the first two weeks, you won't feel sick. For people weighing 140 lbs, the calorie needs to increase from 2800 Kcal to 3300 kcal after two weeks.
Record weight: measure body weight weekly. If you gain weight, you still eat the same amount of calories. If you don't gain weight, you need to increase your calorie by 500kcal every day next week. Always do this before you get a satisfactory weight.
Second: Eat 6 times a day.
Don't rely on coffee to kill your stomach, and develop the habit of eating six meals a day. Don't forget the middle of it!
Eat breakfast: If you don't eat breakfast, your body will consume muscle. If you want to be transformed from a skinny to a muscular man, you need to eat within an hour after getting up and develop the habit of eating breakfast.
Eat once every three hours: set the time of each meal and strictly follow. Breakfast at 7am, 10am early lunch, 1pm lunch, 4pm lunch, 7pm dinner and 10pm bedtime.
Alternate meal: If you eat 3000Kcal per day, try breakfast, lunch and dinner 600Kcal, other 400kcal. There is no precise scientific basis. What matters is the daily/weekly/monthly calories, not the calories of each meal.
3. Eat high-calorie foods.
Vegetables are healthy foods, but they have no effect on your long muscles. For example, 250g of olives contains only 100 calories. What you need is high-calorie food.
Complete carbohydrates: oatmeal, rice, flour, potatoes, sweet potatoes, beans, etc., 200g pure flour contains 700kcal calories.
Milk: If you are not afraid of long meat, and whole milk, drink skimmed milk. One liter of whole milk contains 500kcal of calories.
Nuts: almonds, cashews, walnuts, peanuts, etc. 100 grams of peanuts contain 500kcal, you can also try peanut butter.
Healthy fat: linseed oil, liquid fish oil, olive oil, etc. 1tbsp. It can increase your calorie by 300kcal per day.
4, strength exercise.
The stronger you become, the more developed your muscles are. Perform strength exercises. Do sports that have exercise on multiple muscles: pull-ups, supine weightlifting, weightlifting, dumbbells, and most importantly: squat exercise.
Start with an empty barbell and learn how to do this exercise first. Then gradually increase the weight. If you don't know how to get started, you can refer to the Strength Exercise 5*5 training process. 30 minutes each time three times a week.
5. Get protein.
You need to get protein to build muscle and recover from training. How many pounds of weight do you have to eat at least how many grams of protein per day? Here are the sources of protein:
Lean meat: beef, pork, lamb, venison, bison, etc.;
Poultry: chicken, turkey, duck, etc.;
Fish: tuna, squid, squid, etc.;
Eggs: Eat egg yolks rich in vitamins;
Dairy products: milk, cheese, cottage cheese, yogurt, etc.;
Time: There is no fixed time.
6. Prepare food in advance.
No one has time to cook for three meals a day, and it will be more convenient to prepare in advance. At the time of eating, take it out of the refrigerator and heat it in the microwave for 2 minutes.
Morning: Get up 30-45 minutes in advance and prepare the food on the day of breakfast, just let the food in the refrigerator cool down when you take a shower.
Evening: If you can't get up in the morning, you can prepare the next day's food after work.
It's actually not as cumbersome as it sounds. Anyway, you have to prepare breakfast, and by the way, prepare other meals. Do more with less. Put the leftovers to eat tomorrow. You will get used to it.
7. Bring food to your body.
To avoid the situation of not being able to eat for three hours, develop the habit of carrying food.
Work to school: Prepare food in advance and take it to work or school, ask if there is microwave heating;
Watching a movie: Carry a pack of peanuts instead of popcorn and ice cream, which is healthier, contains more calories and saves money;
Going out: Eat well before you go, bring a packet of peanuts and protein drinks to prevent hunger.
Don't worry about eating in public: don't mind when you go out to eat nutritious food, you eat your own food, no matter what others think, you have to be long and healthy.
PS:
Follow the above methods of fattening: sometimes you will force yourself to eat food. Preparing food yourself is more effective than buying food on the roadside. If you really want to change the condition of skinny bones, you must do so. Otherwise, you are not going to change.
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