How do thin people gain weight healthily? Hello skinny friends, I am Chen Shuai, a national first-class nutritionist, and today I will share with you in detail: how thin people gain weight healthily.
The basic logic of weight change:
First of all, let's popularize a basic knowledge for everyone, in addition to the influence of pathological factors, people's fat and thin are mainly determined by calorie balance.
Energy balance and weight changes
The negative balance of calories that lasts for a period of time, that is, the intake of calories< the consumption of calories, the production of enough calorie gaps, the body will slowly become thinner; the positive balance of calories for a period of time, that is, the intake of calories> the consumption of calories, the production of enough calorie surplus, the body will slowly become fat; for a period of time, the calorie balance, that is, the intake of calories≈ the consumption of calories, the weight can remain stable.
This basic logic, for thin people we need to remember 2 points, the first point of calorie intake > calorie consumption body will become fat, which is what we need to do during the stable weight gain period; the second intake of calories ≈ the calorie consumption of weight to remain stable, which is the secret of maintaining weight after our success in gaining weight.
Major misunderstandings about weight gain in thin people:
Many thin friends see the basic logic of the above, and immediately have a thought, then I eat more, less movement is not enough?
Eating more and moving less to gain weight is a misunderstanding
It sounds like a lot of sense, but it's not like that when it comes to practice. Because exercise can stimulate appetite and improve digestion and absorption, if you lie flat every day, it is actually difficult to "eat more"; and even if you can eat more, the stomach may not be able to digest and absorb.
And eating more and moving less, will lead to excessive fat growth, especially a large accumulation of abdominal fat, will make our body become very bloated, but also increase the risk of some chronic diseases, such as fatty liver, diabetes and so on.
Therefore, eating more and moving less, not only has a general fattening effect, but also makes us ugly and unhealthy, which is obviously not in line with our original intention of healthy weight gain.
How do thin people gain weight healthily?
The universal formula for healthy weight gain for thin people: scientific diet, reasonable exercise, good habits, good habits, good attitude, unremitting persistence = fattening success, this formula is suitable for all emaciated people except pathological wasting, including hereditary wasting and physical wasting, can rely on this formula to successfully gain weight.
Scientific Diet Plan:
The science of fattening diet for lean people, I highly recommend the CID weight gain diet (my own name), that is, a balanced nutrition, increased total calories diet.
To achieve balanced nutrition, we must first ensure that the food is diverse, thick and thin, and then choose foods with high nutrient density. That is, staple foods, fish, eggs and milk, fresh vegetables and fruits, we all have to eat enough, eat well, and the staple food is best paired with some whole grain food.
Ensure nutritional balance and increase energy intake
To increase the total calories, we are actually asked to increase the intake of carbs, protein and fat, three nutrients that can provide energy. Among them, protein because of the feeling of satiety, metabolic burden problems, generally on-demand intake to eat enough body needs on the line; thin people to increase the total calories of the diet, mainly rely on increasing the intake of carbs and fat to achieve, of which carbs is the absolute main force, because it is the most direct, most efficient, the most economical source of energy.
In terms of specific plans, thin people want to gain weight at a uniform rate, at least 500 kcal of calorie intake per day, and if they want to gain weight quickly, they need to increase 800-1000 kcal of calories or even higher. Generally, we recommend a uniform rate of weight gain, that is, to increase the calorie intake of 500 kcal per day, which can increase by about 3-5 pounds per month.
In this world, not only fat girls will be ridiculed, but some boys who are born thin and weak and can't eat fat will also be ridiculed by friends.
Many girls should have made such a wish "I hope how I eat will not be fat", this characteristic can be seen in many boys, they have been said more than once by others to be "skinny monkey" "weak chicken", I asked a male friend, why not choose to eat more to make themselves fat? He replied to me that it was not that he did not try to eat too much, but as soon as he ate more, his stomach hurt, and when he was fat, he first got fat, and there was no change in his body, and they were also very distressed that they could not eat fat.
To ask for the title of "thin", we first need to understand why we are in a thin state.
Skinny concept:
Thin, the word first appeared in the "Shuowen" small seal text, its meaning is that the body's fat content is low, muscle is small, the overall state is thin, semi-encircled, is the meaning of disease, sorcery refers to the elderly. Although in today's world, many people think that thinness is beautiful, the meaning of the word itself is a sick body like an old man.
Why don't you eat fat?
Genetically determined. As Leibniz said, "There are no two identical leaves in the world," everyone's genes are different. Some people will have a hormone called "leptin" in the body, this hormone can enhance the body's energy consumption, but also inhibit fat synthesis, promote its decomposition, to put it simply, that is, people with this hormone in the body will consume calories better than ordinary people, and when eating the same calorie food with ordinary people, it will be relatively difficult to grow fat.
Gastrointestinal diseases. There are also some people who eat not fat because of gastrointestinal problems, the stomach is responsible for digesting food, the food into the main organ of energy required by the human body, once the gastrointestinal problem occurs, the human body is difficult to ingest the nutrition of food, equivalent to food is just in our body to go for a while, they wave the sleeve without leaving a trace.
Diet single. I don't know if you have found that thin people are often very picky in terms of diet, their intake of food nutrients is too single, often can not do the balance and coordination of carbohydrates, proteins, fats, the body's necessary nutrients, it can not lead to the transformation of energy, do not feel that such a diet is conducive to thinning, long-term so, the body will be because of the lack of essential elements and a series of disease problems.
Excessive exercise. There are also some people who are not born to eat not fat type, they just like sports from childhood, exercise is a good way to consume calories, long-term exercise will make the human body metabolism improve, accelerate the body to decompose fat, even if you eat a lot of food, you will also consume calories because of exercise, such people will be difficult to gain weight.
Stay up late for a long time. At night is the time for liver repair, if you stay up late, it will affect the normal functioning of the liver. The liver is the center of detoxification, synthesis, metabolism and biological transformation of the human body, and staying up late for a long time will seriously affect the mechanism of human organs, and the gastrointestinal function will also be damaged.
So how do you gain muscle?
Muscles are mainly composed of muscles and tendons, and the main principle of muscle growth is to destroy muscle fibers through high-intensity training, and then repair muscles through sleep, high-protein diet, and muscle fibers will increase in the process of repair. And this muscle fiber is the "muscle" we see with the naked eye, many people think that muscle is transformed from fat, in fact, fat and muscle will not be transformed into each other, because this is completely two different cell tissues, one is fat cells, one is muscle cells, fat will only be discharged from the human body in the form of urine, sweat, breathing, etc., it will not be converted into other tissue forms.
After knowing the principle of muscle growth, we will start to talk about how to increase muscle in thin people, for thin people, fattening is very necessary. Fattening is not only about increasing the body's subcutaneous fat, but also about making muscles and physique stronger. That is, to correct not only "thin" but also "weak".
1. Exercise
Thin people want to gain muscle first need to understand that they are different from obese people, their own fat and muscle content are very low, should not choose the same aerobic weight loss as obese people, too much aerobic exercise will only make them hard to eat food and waste, but this does not mean that they should completely abandon aerobic exercise. The correct training method should be to take aerobic exercise as a warm-up exercise, so that the body's heart rate rises, in a state of high-speed metabolism, generally recommended 10 to 15 minutes of treadmill training, and then choose some anaerobic exercise, focusing on compound exercise (at the same time can exercise to the movement of muscles in multiple parts of the body).
Action Recommendations:
(1) Bench press: bench press, is the abbreviation of supine push, bench press is the most suitable for training the pectoral muscles of the movement, bench press involved in more flesh and bone, especially for the development of upper limb extensor muscles and pectoralis major muscles have a significant effect, is other actions (in addition to push-ups) can not be compared
1. Lie on a flat bench press board with your feet on the ground, slightly wider than your shoulders, and your knees at an angle of about 90 degrees.
2. Slight bending of the lower back to maintain the natural curvature of the spine.
3. Clamp your hips and press your shoulders and hips against the bench press.
4. Hold the barbell at a slightly wider interval than your shoulders.
(2) Plate support: in the exercise of the state of prone lying, with the strength of both elbows to support the whole body, mainly training the waist, abdomen and hip muscle lines. Note that the whole body should be kept straight during exercise, and this movement should be maintained for as long as possible, and the whole body is in a straight line.
2. Diet
Should change the original eating habits, in order to increase muscle, you must first consume enough energy, the original three meals a day to change to multiple meals a day, can greatly improve the body's absorption capacity.
It can be divided into breakfast, morning meal, lunch, afternoon meal, dinner. Every meal should ensure that the intake of carbs and protein is sufficient, although there are many fitness people who pursue the use of protein powder to increase muscle when losing weight, but for the student party, in the case of insufficient financial capacity, it is not necessary to take protein powder as the first element of protein supplementation, the student party can choose eggs, chicken breast and other supplementary protein, in fact, as long as the nutrition of each meal is balanced, the proportion of carbs, protein, and vegetables is coordinated, we do not have to need extra protein supplements, we must pay attention to muscle gain is a seven-point diet, three points of exercise, Only by ensuring adequate daily intake can it be conducive to muscle growth, so eating well is the best way to eat.
Follow a "multi-meal a day" diet
3. Lifestyle habits
Change the bad habit of staying up late and regulate your emotions. Staying up late and emotions are the culprits of emaciation, and excessive nervous nerves will cause abnormal secretion of neurotransmitters in the brain and affect appetite. Maintaining a good mood will cause the brain to secrete a hormone called dopamine, which can regulate the exercise effect of our body, and a good mood will also make the exercise achieve the effect of doing more with less.
Your eating habits and your exercise habits determine your body shape, perfect body is never born, want to have a perfect body, later training is the best helper. In fact, the most important factor for wanting to increase muscle is personal endurance, as long as you can stick to it, you can definitely get rid of those ugly titles and be reborn.
Long-term unremitting persistence:
About insisting on this piece, in fact, there is nothing to say, how difficult it is to gain weight, everyone actually knows it, and if I repeat it, it will be a bit pretentious.