Not easy to get fat has a big relationship with physical fitness!
If you want to gain weight, you still have to practice and eat~
1. Why is it thin?
First of all, let’s first understand the reasons for being “thin”~
1. Metabolism problems
The body's basal metabolism rate is fast, and the body burns more fat than ordinary people. It is not easy to be obese~The subcutaneous fat is thinner and the body is hot It is easy to lose. The body needs to produce more heat to balance the energy consumed. Even if you eat more, it is not easy to gain weight.
has a good digestive environment in the intestines
digests more smoothly, preventing the accumulation of waste and fat.
genetically not fat
The human body has white fat cells and brown fat cells.
White adipocytes accumulate fat, brown adipocytes can help burn fat, and more brown adipocytes are easier to lose weight~
2. Human body type
Human body type can be roughly divided into three categories: outside Embryo, mesomorph, and endomorph.
ectomorph: long and thin, narrow shoulders, high metabolism, difficult to grow meat, like a "bamboo pole"; mesomorph: broad shoulders, muscular, hard body, this kind of body is easy to develop a healthy body~; endomorph : Short and stout, easy to grow fat, slow metabolism, soft body, this kind is easy to get fat!
Most of the lean people who “eat no matter how you eat, don’t get fat” are ectomorphic ~ long and thin skeleton and relatively high metabolism, which determines that it is more difficult for them to grow meat and it is easier to maintain low body fat.
2. How to eat fat?
Although a considerable part of human body type is determined by genes,But acquired factors (exercise, diet, etc.) can have a great influence on body shape.
Many thin people can gradually gain weight through proper training and a reasonable diet. Say goodbye to the "spare ribs" figure! !
1. Exercise
Arrange the amount of exercise reasonably
The arrangement of exercise amount is one of the important links of scientific exercise. It is recommended that the frequency of exercise should be 3 to 4 times a week. It is better to arrange training according to your own specific situation. It is most important to proceed step by step and persevere~
Pay attention to change the exercise method and increase the weight
Yes Use some small equipment, such as dumbbells, for strength training. After 2 to 3 months of exercise, people who are wasting will have significantly increased physical strength and more energy than before. At this time, you should focus on training large muscle groups. After that, if you want to gain weight effectively, you must continue to increase the weight of the stimulation. With the strengthening of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more significant. Under normal circumstances, the exercises are changed every one and a half months to two months~
Do less endurance training
When weight loss exercises are used for this type of weight gain exercise, it is best to participate in other sports exercises, especially Endurance sports, such as long-distance running, basketball, etc. Aerobic exercises such as long-distance running consume a lot of energy and are not conducive to muscle growth. ! If you participate in too much of this type of exercise, you will gain a lonely weight. Thin people with good appetite should eat regularly and quantitatively.Avoid overeating, so as not to injure the spleen and stomach, otherwise the speed of gaining weight will not be achieved. Friends who have a bad appetite advocate eating smaller meals and more diversified recipes. In addition, for friends who are thin and weak in spleen and stomach , you can eat more jujube, yam, gorgon, lotus seeds and other stomach foods!
Dinner should be adequate and good quality.
American scientist Gatti research found that human insulin secretes the most at night and the blood insulin content is the highest. For dinner, eat more high-calorie, high-protein, high-fat, and high-sugar foods. Under the action of insulin, it is synthesized into fat and accumulates under the skin at the fastest rate. The conversion of sugar and protein into fat is the highest, which is beneficial to lean people. Weight gain. But thin people who suffer from high blood pressure, cardiovascular and cerebrovascular diseases, diabetes , etc. cannot eat this way! Ordinary people have to eat enough for dinner. Beware of stomach discomfort caused by overeating, which may affect sleep~
Daily protein intake must be sufficient!
Protein is the direct raw material for muscle growth. Sufficient intake of protein in the daily diet is the prerequisite for sustained muscle growth. The prerequisite for gaining muscle is to eat enough protein every day~ This is also the reason why many friends buy protein powder as a daily supplement whether it is for muscle gain or fat loss~
【Conclusion】
Thin people want " "Being fat", the most effective and healthy way is to grow muscles~ As long as you stick to the correct exercise method, and combine with your own diet, a thin person can turn into a superman!
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