Healthy fattening, what should you do?
Many thin people will ask: How to increase weight?
Of course, to gain weight, is not to increase the number of adults, or to increase the amount of muscle, that is, become stronger, in fact, weight gain is more difficult than weight loss.
The conditions for weight gain are the same as weight loss, but more.
Weight gain diet weight gain, must be the opposite of weight loss, please eat sugar foods with protein, if you are small, sugar food restrictions are reduced, you can even drink juice, such as banana milk, papaya milk, while rememberingCome back to the dessert after the meal.
Again, the amount of protein should not be too small, one kilogram of body weight, you can eat 1.
0 grams of protein, so a 60 kilogram person, under the weight gain program, must have more than 60 grams of protein a day, about 3 large chicken legs.
The thing to be reminded here is that when you eat a lot of protein, you will eat too much oil, which is especially important.
Therefore, it is recommended to peel off white meat.
But if you are a person with a little weight, just want to be the main line of sculpture, then you have to change the sugar food into starch, while avoiding the exquisite starch and sweets, but the amount of protein can not be reduced, so that you can’t practice it.Muscles come, or get better and better!
Supplementary foods basically help the foods that are covered, most of which reduce body fat percentage and increase muscle tissue, so they can be almost identical. For example, conjugated linoleic acid (CLA), carnitine (L-carnitine), coenzyme Q10,Chain proteins (BCAA), whey proteins, creatine (creatine), fish oil, and other popular growth hormone promoters, tickone rubbing agents, are also mentioned by many, but not yet legal.
The role of weight gain exercise in weight gain is higher than weight loss. In other words, if you want to become stronger, you must exercise, otherwise you will become fat rather than grow stronger.
Weight gain exercise, the initial recommendation is weight training, because weight training will destroy muscle fibers, make it grow again and become hypertrophy, of course, if your physical strength is poor, it will recommend weight training and aerobics 2:1-1:1, because the two sports will affect each other later, there is not enough physical strength, and there is no way to achieve enough weight.
When doing weight exercise, you must pay attention to the problem of symmetry, that is, the flexor and extensor must be practiced together, otherwise there will be so-called cross-symptoms, or gorillas with chest and back.
And one part has to be trained at least once a week.
Moisture high protein diet and weight training, the body’s nitrogen balance activity is intense, the body’s protein is destroyed, converted into synthesis, which requires water as a medium, while the water is enough to make the kidney function alive, the nitrogen balance is better.
In addition, because the amount of exercise increases, sweat loss is also more, and more water is needed.
Rest and sleep with adequate sleep are also important in weight gain and weight loss.
The body needs time to repair damaged muscle fibers, while synthesizing glycogen and ATP in the muscles, allowing the muscles to cope with the next training, while the growth hormone secreted by the pituitary gland in the sleep can make the nitrogen balance toward the direction of synthesis.Instead, your muscles are not grown up in the gym, they grow up in sleep.
銆€銆€Healthy weight gain and weight loss are the same principle, just a positive balance, a negative balance, it takes the same amount of spirit and money, so when the fat man is frustrated why he eats very embarrassing, maybeBe able to understand the hardships of the thin man.