Effective ways to gain weight through diet and exercise

Effective ways to gain weight through diet and exercise

Effective ways to gain weight through diet and exercise. Many thin people want to gain weight, because wearing clothes is too thin and ugly. In fact, weight gain is carried out through diet and exercise. Let's share some effective ways to gain weight through diet and exercise. Let's have a look.

Effective diet and exercise fattening method 1 1. effective diet fattening method

For those women who are too thin, we should let the body eat more foods with high protein, high fat and high sugar to supplement calories, which can make the body gain weight faster, but long-term or excessive intake will have an impact on our body and bring diseases.

Therefore, in the aspect of fattening diet, we should adopt a scientific diet method like losing weight, eat regularly and quantitatively, and don't damage our health in the process of fattening.

Second, effective exercise fattening method

Some people here may ask, are we going to gain weight, not lose weight? I haven't heard that people who gain weight should exercise. Actually, it's not. Whether we gain weight or lose weight, exercise is essential. You know, the purpose of gaining weight is to increase your weight and muscles, not to increase fat.

Exercise can also enhance our appetite and effectively promote gastrointestinal absorption. For sports, we can choose aerobic exercise to exercise. For example: sit-ups and so on.

Effective diet and exercise fattening methods 2 fattening methods

General inspection of fattening methods

It's not that people who don't eat fat are sick. In fact, each of us should have a physical examination at least once a year, so as to prevent problems before they happen. If you find anything that needs attention, you should follow the doctor's instructions. Pathological thinness, this is divided into two types.

There is a kind of people who are not fat no matter how they eat, because there are parasites in their bodies, and their nutrition is sucked away by parasites, so they naturally gain weight.

The other is that the gastrointestinal mucosa is too thin to be absorbed. In that case, all the food is pulled out because it can't be absorbed. Eating blindly is just a waste of food. Conditioning is not a day or two. Need Chinese medicine to recuperate slowly. If the test is pathological, it is basically difficult to grow to 10 kg in one month.

Normal diet

Breakfast, lunch and dinner must be on time. It's easy to get fat if you can keep it rain or shine. Don't be too picky about what you eat. Eat whatever you should, don't be picky about food. Because I hope that whether I lose weight or gain weight, I must first ensure my health. So I don't approve of drinking beer at night. There is water in this kind, but there is a beer belly, and there is basically no meat on it. It's useless However, you can eat some snacks properly, because it is easy to get fat. Fried food is too hot, eating too much is not good for your health, and it is easy to constipation, which will easily lead to you getting thinner and thinner. His face turned yellow.

A healthy recipe should be to drink soybean milk and eat bread for breakfast, but bread should not be toast, and white bread should be chosen. Drink plenty of water at noon, and it is best not to smoke.

It's easy to eat at home at night. Let my wife cook some soup, such as pork bone soup, pork knuckle soup, pork belly soup and lean broth. You can also burn some sugar water and put it in the refrigerator when you are free. Drink a little if you want. Drinking a glass of milk before going to bed is good for beauty, weight gain and hypnosis.

adequate sleep

If there is nothing important, try to go to bed before 10: 30. I feel that you are under great pressure at work. Going to bed early can relieve stress. You can also play some light music before going to bed, which can relieve work pressure. As a man, work stress is a big threat to your health. Adequate sleep will make you energetic every day and relieve stress appropriately.

be in cheerful mood

It's important to keep a happy mood. If you are free, it will be sweeter to watch jokes, talk to your wife about some relaxing topics and recall some scenes when you first met. Don't always stay at the computer after dinner, you can go for a walk in the park as a family.

At the same time, you can also plan some entertainment activities for yourself. In short, you can enjoy physical and mental activities, so that you can change your mood unconsciously and gain weight naturally.

Eat more.

1. Papaya, fish, meat, fresh milk and other foods rich in protein (protein food) can gain weight healthily.

2. Seeds and nuts such as soybeans, peanuts, almonds, peach kernels, sesame seeds and millet are effective fattening foods, so you may wish to eat more.

3. Oranges, grapes (grape food), grapefruit, tomatoes and other foods containing vitamin C can prevent the body from being deformed.

4. Celery, walnuts, red kidney beans and other foods containing vitamin E contribute to the growth of fat and muscle.

5. Foods containing vitamin A such as broccoli, cauliflower and sunflower oil (oily food) are beneficial to the secretion of biological enzymes and digestive enzymes in the intestine.

6. Foods containing vitamin B, such as beef, milk, beans and pig liver, also help to nourish the spleen and stomach.

7, stewed chicken with milk-stewed with tender chicken and milk can play a role in fattening (fattening food).

8. Drink some soup containing traditional Chinese medicine, such as stewed pigeon soup with placenta hominis. Materials include Placenta Hominis, Radix Angelicae Sinensis, Radix Astragali, Fructus Jujubae, and squab. Angelica sinensis, red dates and Beiqi tonify qi and blood, while squab has the effect of strengthening the body.

9. You can also drink carp soup made of Polygonatum odoratum, Angelica sinensis, Atractylodes macrocephala, Poria, carp and ginger. Because carp has the function of strengthening the body, while Atractylodes macrocephala can strengthen the spleen and stomach, and the combination of the two has the effect of fattening.

10, drink more Shengui Zhuxin decoction, which also has the functions of benefiting qi, nourishing blood and increasing weight.

1 1, the soup of grass products is also good, such as goat milk and milk ginseng. And it also has diet therapy to lose weight. These two kinds of grass products can strengthen the spleen and stomach, enhance the absorption capacity of the human body, and contribute to the growth of body muscles and fat.

12. Fermented eggs-adding fermented wine and sugar to cooked eggs and eating a bowl in the morning and evening can achieve the effects of beauty (beauty food) and weight gain.

13, royal jelly-if you take it for several months, you can gain some weight, because royal jelly can help the secretion of biological enzymes and digestive enzymes in the gastrointestinal tract, and it is also very helpful for the absorption of the gastrointestinal tract.

14, tendon, sea cucumber, pig's trotters and other foods rich in gum can increase weight and enhance physical fitness.

Do sports

1, lifting dumbbells can make chest muscles firm, and persistence can effectively achieve the effect of expanding chest, increasing muscle and increasing fat.

2, chest expansion exercise-legs apart, hands clenched dumbbells, upper body leaned forward, while the back and neck remained straight. Lift the dumbbell up and down to your chest, inhale when lifting it, and exhale when lowering it.

3, strong chest and abdomen exercise-keep the neck and waist straight at the same time, then straighten your hands, focus on your abdomen, stretch your hands to both sides, and exhale at the same time.

4, strengthen the chest movement-the upper body leans forward, holding the dumbbell in one hand and the other hand on the knee to support the body; Lift the dumbbell to your chest, then hang it down, and do it with your left and right hands in turn 10 times.

5. Push down obliquely-lift 5 kg dumbbells with both hands, pay attention to exhale when pushing, keep the elbow slightly bent, and keep it about 1 second when pushing to the highest; Keep your elbow at a 90-degree angle when you put it down, and you can do it continuously for about 12 times.

6, chest pressure-use the arm triceps strength, beginners should lift the dumbbell of about 10 kg, pay attention to the back muscles to be locked.

7. Instrument Action-When doing this mechanical chest expansion action, pay attention to the opening and closing actions of your hands slowly, not too wide, and just stretch them to 180 degrees, otherwise you will easily strain your chest muscles.