How can skinny bones grow?
Many thin people want to gain weight and have developed muscles, but they don’t know how to start, and they often fear when they go to the gym as beginners.
Today we are the biggest reason for leading people to lose weight, and adopt a healthy method to let the thin person exercise muscle and scientific weight.
You may think that you eat a lot but it is still very thin.
But you may not.
The first reason for being thin is that you have not achieved enough results.
Even if your metabolism is fast, 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, the following is the specific method: 1.
Skinny usually thinks that it’s not long meat. It’s the fact that you don’t eat anything because you don’t eat too much. You can change this.
Record deviation: Record the conversions you absorb every week. You need to eat 20 times your own weight every day. It may be difficult to achieve now. This is why you are thin.
Eat weight * 20Kcal food.
If your weight is 140 pounds, then you need 140×20 = 2800kcal displacement per day.
It takes about two weeks for you to get used to eating so much transsexual things and keep records.
Increase in magnitude.
After two weeks, add 500Kcal conversion per day, and you won’t feel sick if you still have so many conversions in the first two weeks.
For a person weighing 140 pounds, the conversion after two weeks needs to be increased from 2800 Kcal to 3300 kcal.
Record the weight.
Body weight is measured weekly.
If you gain weight, you still eat the same energy.
If you don’t gain weight, you need to increase the 500kcal change every day next week, and always follow this method before you get a satisfactory weight.
Eat 6 times a day.
Don’t rely on coffee to play time, eat nothing before lunch, and then have a hearty lunch, then.
Eat nightingale at night, to develop the habit of eating six meals a day, can not forget the middle several times.
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, lunch at 10am, lunch at 1pm, lunch at 4pm, dinner at 7pm and staying up late at 10pm.
The alternation of the amount of rice.
If you eat 3000Kcal per day, try breakfast, lunch and dinner at 600Kcal, and other 400kcal.
There is no precise scientific basis. What matters is the daily/weekly/monthly conversion, not the conversion of each meal.
Eat high levels of food.
Vegetables are healthy foods, but they have no effect on your long muscles.
For example, 250 g of olives contain only 100 calories.
What you need is high-speed food.
Complete carbohydrates: oatmeal, rice, flour, potatoes, sweet potatoes, beans, etc., 200g pure flour contains 700kcal. Milk: If you are not afraid of long meat, and whole milk, drink skimmed milk.
One liter of whole milk contains 500kcal conversion.
Nuts: almonds, cashews, walnuts, peanuts, etc.
100 grams of peanuts contain 500kcal, you can also try peanut butter.
Healthy manure: linseed oil, liquid fish oil, olive oil, etc.
It allows you to increase your capacity by 300kcal per day.
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.
Get the protein.
You need to get protein to build muscle and recover from training.
How many pounds of protein do you have to eat at least a few grams of protein per day? Here are the sources of protein: lean meat: beef, pork, lamb, venison, bison and other poultry: chicken, turkey, duck and other fish:Eggs such as tuna, squid, and fish: Eat egg yolks that consume vitamins.
Dairy products: milk, cheese, cottage cheese, yogurt, etc. Time: no fixed time, if your weight is 140 pounds, eat a can of tuna at noon, 200 grams of quark as a meal, 300 grams of meat for dinner, drink one day500 ml of milk so you can get 140g of protein.
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 obviously not as troublesome 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.
Bring food to your body.
The tip can not eat for three hours, and develop the habit of carrying food.
Work to school: Prepare food in advance and go to work or school, ask if there is no microwave heating; Watch movies: carry a bag of peanuts instead of popcorn and ice cream, which is healthier, contains higher content and saves money;: Eat well before going, bring a packet of peanuts and protein drinks to prevent low temperatures.
Don’t worry about drinking protein drinks in public.
Don’t mind if your colleagues go out to eat unnutrient food when you eat your own food.
No matter what others think, you have to be long and healthy.
Skinny muscles are changed to muscle men’s diet, some stimulation is used to start, use weight * 20kcal to determine how much you should eat.
Breakfast: Omelette, oatmeal with raisins and milk, milk oatmeal rolls; medium lunch: quark and apple, peanuts, protein drink; lunch: rice and tuna, turkey sandwich, bollenian noodles; dinner: rice bean products and meatOr chicken, fruit after meal; night before bed: cottage cheese and flaxseed and nuts, a glass of milk.
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.