Hello everyone, I'm Yumi Love Fitness.
In the past two years, the number of people going to the gym to exercise has gradually increased, and many new people are trying to lose weight, they will use various aerobics or participate in group exercise classes. There is also a category of people who will appear in the strength training area, their body size is thin, obviously 175cm tall, but only 110 pounds.
Some thin people are not weak in strength, and usually train often, but they do not grow meat, and their weight does not change much, which makes them hurt their brains.
So the question is: what methods can thin people use to gain weight quickly in a short period of time?
<h1 class="pgc-h-arrow-right" data-track="8" >1. Eat pasta for breakfast and lunch</h1>
If thin people want to gain weight quickly, they must consume enough calories, especially carbohydrate foods.
The sugar-up rate of rice is indeed very fast, but thin people may not eat more than 1 bowl to be full, and in fact, 2 or two rice are not available, so that the effect of weight gain cannot be achieved.
Therefore, there are three main types of pasta for breakfast and lunch: sliced bread, boiled noodles and pancakes.
For breakfast, eat sliced bread or pancakes for 150g.
You can squeeze some salad dressings or peanut butter, these two types of sweet sauces have very high calories, and you can consume 600-800 calories with a breakfast.
Sliced bread does not need to be baked dry, just eat.
Don't put any vegetables in the pancakes, just spread them out.
Lunch boiled noodles 180g, put some pepper and soy sauce, at the beginning there will be some stomach support, eating habits can be.
It is best to choose hand-rolled noodles, which have the highest calories; if not, choose ordinary noodles, such as egg noodles, Yangchun noodles, soba noodles and so on.
<h1 class="pgc-h-arrow-right" data-track="40" >2. Drink porridge and eat fritters for dinner</h1>
The best time for thin people to gain weight should be placed during the day, and they cannot eat too much at night, otherwise it will be difficult to digest, affecting sleep at night, and once they sleep badly, it will affect their appetite, which will be thinner.
If thin people eat high-fat foods at dinner, they are also prone to diarrhea, because their gastrointestinal digestion and absorption capacity is very poor, and they can eat a lot on the surface, but they quickly have gastrointestinal reactions.
Therefore, thin people should choose a light dinner, you can drink some rice porridge, and then eat some fritters.
Pure rice porridge can be, you can put a carrot in it, and then put 2 rock sugar, cook until viscous, so that the taste will be better.
The calories of fritters are very high, but the feeling of fullness is very low, just like eating snacks, eating 2 fritters has 550 calories, which is equivalent to eating a lunch, coupled with 1 bowl of rice porridge, dinner intake of 600 kcal, can fully achieve the daytime diet calorie value.
<h1 class="pgc-h-arrow-right" data-track="41" >3</h1>
In addition to three meals a day, thin people also need additional meals, mainly during the time of afternoon tea.
Boiled noodles for lunch usually last about 3 hours, and if your physical consumption is high, you will feel hungry for about 2 hours. At this time, you need to eat more, but you can't eat too much.
Thin people should choose snacks with a low sense of fullness and higher calories, and it will not affect dinner, and biscuits are the most suitable afternoon tea.
You only need to eat 60g of biscuits, you can produce 260 calories, the carbohydrate content inside is very high, you can achieve the effect of auxiliary weight gain.
<h1 class="pgc-h-arrow-right" data-track="42" > written at the end:</h1>
The key to weight gain for thin people is to "eat more", especially high-carbon food, eat pasta for breakfast and lunch, eat biscuits for afternoon tea, drink rice porridge and eat fritters for dinner, so that the overall calories will increase rapidly.
Of course, you can also eat some eggs for three meals a day, preferably semi-fried eggs or boiled directly from the shell, so that it will not produce too strong a feeling of fullness.
In addition to increasing dietary calories, strength training should be performed at least 4 times a week, mostly based on compound barbell movements.
For example: squats, hard pulls, bench presses, pushes, etc., you can also do more fixed instrument movements, so that with diet, you can do more with less.
Thin people only rely on training is ineffective, eat well to quickly gain weight, to the later stage to increase the amount of training, so as to train muscles - Yumi love fitness
#瘦人如何才能在短时间内增重, get strong #