Hi everyone, my name is Yumi Love Fitness.
In the past two years, more and more people have gone to the gym to exercise. Many newcomers are trying to lose weight. They use various aerobic equipment or participate in group exercises. There is another type of people who appear in the strength training area. They are thinner, and they are 175cm tall, but only 110 kilograms.
Some thin people are not weak, and usually train regularly, but they don't grow meat and their weight doesn't change much, which makes them brainstorming.
So the question is: What methods can thin people use to gain weight quickly in a short time?
1. Eating pasta for breakfast and lunch
If a thin person wants to gain weight quickly, he must consume enough calories, especially carbohydrate foods.
The sugar rise rate of rice is indeed very fast, but thin people may be full without eating a bowl. Actually, there is no two or two rice, so the effect of weight gain will not be achieved.
Therefore, you can choose to eat pasta for breakfast and lunch. There are three main types: sliced bread, boiled noodles and pancakes.
150g sliced bread or pancakes for breakfast.
You can squeeze some salad dressing or peanut butter, these two types of sweet sauces are very high in calories, and a breakfast can consume 600-800 calories.
Sliced bread does not need to be dried, just eat it directly.
Don’t put any vegetables in the pancakes,Just flatten it out.
180g of boiled noodles for lunch, add some pepper and light soy sauce, it will support your stomach at first, and you can get used to it.
Hand-rolled noodles are the best, it has the highest calories; if not, choose ordinary noodles, such as: egg noodles , Yangchun noodles 32, noodles, etc.
2. Congee and fried dough sticks for dinner
The best time to gain weight for thin people should be in the daytime. At night, you should not eat too full, otherwise it will be difficult to digest and affect your sleep at night. Once you don’t sleep well, it will affect your appetite and make you thinner.
If thin people eat high-fat foods for dinner, they are also likely to cause diarrhea, because their gastrointestinal digestion and absorption capacity are very poor, and they can eat a lot on the surface, but they will soon 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 is fine, you can put a carrot in it, and then put 2 rock sugar, cook until it is sticky, so that the taste will be better.
fried dough sticks are very high in calories, but the feeling of fullness is very low, just like eating snacks, eating 2 fried dough sticks has 550 calories, is equivalent to eating a lunch, and then With 1 bowl of rice porridge, 600 kcal is consumed for dinner, which can completely reach the daily calorie value.
3. Supper and eat biscuits
In addition to three meals a day,Thin people have to have extra meals, mainly during the afternoon tea time.
Boiled noodles for lunch are usually consumed in about 3 hours. If your physical energy consumption is high, you will feel hungry in about 2 hours. At this time, you need to add meals, but you can't eat too much.
Thin people should choose snacks with lower satiety and higher calories, without affecting dinner, and biscuits are the most suitable afternoon tea.
You only need to eat 60g of biscuits to generate 260 calories. The carbohydrate content in it is very high, which can help you gain weight.
is written at the end:
The key to weight gain for thin people is to "eat more", especially high-carb foods, eat pasta for breakfast and lunch, eat biscuits for afternoon tea, and eat rice porridge for dinner. You Tiao, so the overall heat will increase rapidly.
Of course, you can also eat some eggs for three meals a day. It is best to have half-fried eggs or boil them directly. This will not produce too much satiety.
In addition to increasing dietary calories, strength training should be done at least 4 times a week, mostly with compound barbell exercises.
For example: squats, deadlifts, bench presses, presses, etc. You can also do more exercises with fixed equipment, so that you can get twice the result with half the effort with your diet.
Thin people only rely on training is not effective, eating well can gain weight quickly, and increase the amount of training in the later stage, so that muscles can be built-Youmiai Fitness
# How can thin people gain weight in a short time,Strong up#
.-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-