Self-report: How to increase weight in hereditary lean people
First of all, I will introduce myself. I used to be a height of 168 and a weight of 50 or so. The standard thin man is 55 in high school. He is too decadent and thin when he is in college. He is 50 years old when he was a researcher.After starting to resume exercise habits, there is a better point, and the weight will be 52-53, but stop here.
My skinny is from genetics first. When I was 55kg, I was already the heaviest in the family (my dad and my brother were also thin). When I was in high school, I couldn’t get fat. It’s because of the good relationship between playing basketball and sports.It’s less, it’s getting thinner after college, because I don’t exercise and get into the habit of staying up late, my work is not normal, I just eat two meals a day.
The problem that most thin people gain weight is the relationship between physical fitness and work and rest.
Most of the thin people have metabolic problems, that is, the metabolism is faster than the average person. It is eaten but absorbed by others, but the calories consumed are faster than others. If you stay up late, the calories consumed are greater, if you eatLess, it must be thin and thin, not only fat burned, but also affect the growth of muscles, so it is difficult to gain weight.
Everyone sees my first words often: Are you getting thinner again?
I always answer, I still have the same weight as last time!
(Others will add a sentence at this time, wow!
Still so thin.
The truth is, on the surface I still have 50 (I don’t want to admit that it was less than 50), but it seems to be thinner than 50!
Here is the thinness of Zhang that year~~ How to increase weight? In addition to heavy training and rest, eating is also very important. In fact, the concept is balanced eating.
I refer to some of the concepts and diets of fitness in the book of Mr. Huang Awen, for your reference:
Muscles grow up during rest and sleep (so have plenty of rest, don’t stay up late) 2.
Drink plenty of water, drink water constantly, drink water at any time~ Don’t be thirsty to drink, lack enough water, muscles can’t grow.
(General drinks do not count for the amount of water in a day, you should drink more than 2500cc a day) 3.
少量多餐 像我们这种天生体质就容易瘦的人，有部份原因是因为我们代谢率高， 所以最好的方法就是一直吃一直吃，不用每餐都吃很饱， 宁可只吃到67 points full, but you can eat five or six meals, each meal has enough balanced nutrition ~ 4.
Remember to add enough calories, mainly carbohydrates (sugar, starch, etc.), the calories are not enough, the muscle protein will be taken out and burned as heat.
To grow muscles, you should pay attention to the supplement of protein (not eating unnutritive food). Here are several protein-rich foods: a.
Eggs: It is best to boiled eggs (or barely tea eggs, other eggs are overcooked and protein is lost).
Fish: squid, squid, squid, “fish” fish are also good.
In short, remember to eat fish~ c.
Meat: cattle> sheep.
The protein of pork and duck meat is not as high as the first two, and there is also the need to eat lean meat.
d: milk d: chicken breast e: beans: you can also drink soy milk ~ from a to e is the ranking of protein content and utilization ~ 6.
Part of the vitamins (mainly fruits and vegetables) is also important for muscle growth. It will help protein fusion. Fiber will also help the gastrointestinal motility to absorb nutrients. In short, you can care about how each nutrient works. Just remember that parents oftenAwkward words: a balanced diet, drink plenty of water is right ~ ~ My current diet is actually quite casual, the main meal from two meals to three meals (breakfast still have to eat ~ ~), before meals, meals, sportsBefore and after, I will make up a cup of goat’s milk or milk~ I want to drink it. In simple terms, I don’t have much to eat, but it is also balanced~ (Not at all, I want to eat and drink to gain weight.)好不好是用看的，不是用体重计来量 书里谈到一句很受用的话，健美是用看的，不是用量的，虽然在网路上我们也只能互报身高体重给对方参考一下，但I want to know if my body has improved. The weight can only be used as a reference. It is best to stare at the mirror and look at my body honestly. Maybe someone thinks that they are buying equipment to practice at home.增Heavy can, ah.
However, in my own experience, a person who is too thin or too fat, there must be a vicious circle in life that is difficult to change, and it is also related to some kind of laissez-faire mentality. Therefore, it is best to use the environment to spur yourself.Joining the gym is the best choice~ (Many small and medium-sized gyms are not expensive). For beginners who have not received professional fitness training, they don’t have the professional knowledge of retraining action. It is difficult to master the movements of the body and the body.The situation is half a good job, the injury is bad, so it is best to practice for a while, familiar with the correct posture and concept, at least to the extent of the intermediate level, and then from the repair ~ weight gain to the present feelingsYes, it’s really tired and hard to practice, but wearing a vest or going out to take photos with friends seems to be really rewarding, especially when you see most of the boys on the road are not very good.You can wear a fitted t-shirt or vest, it is very type~