Many thin people want to gain weight and have developed muscles, but they don’t know how to start. As a beginner, going to the gym is often intimidating.
Today we find out the biggest reasons why people are thin, and use healthy methods to let thin people build muscles and gain weight scientifically.
You may think that you eat a lot but are still skinny. But you might not. The number one reason for being thin is not getting enough calories.
Even if you have a fast metabolism, you will need to eat more to gain weight. At the same time, strengthening strength training can transform you from a skinny man into a muscular man. The following is the specific method:
1. Eat more.
Skinny people often claim that they eat everything but don’t gain weight. The truth is, the reason why you don’t gain weight by eating everything is because you don’t eat too much. You can change this.
Record calories: Record the calories you consume every week. You need to eat 20 times your body weight in calories every day. This may be difficult to achieve now. This is why you are thin.
Eat food with body weight * 20Kcal. If you weigh 140lbs, then you need 140 x 20 = 2800kcal per day. It takes about two weeks to get used to eating that many calories, so keep track.
Increase the heat. After two weeks, increase the calories by 500Kcal per day. If you still eat as many calories as you did in the first two weeks, you will not feel sick. For a person weighing 140lbs, the caloric requirement increases from 2800Kcal to 3300Kcal after two weeks.
Record your weight. Measure your weight every week. If you gain weight just eat the same amount of calories. If you don't gain weight, you need to increase your calories by 500kcal every day for the next week, and continue this method until you gain a satisfactory weight.
2. Eat 6 times a day.
Stop drinking coffee to fill your time. Eat nothing before lunch, then eat a hearty lunch, and then eat late night snacks. You must develop the habit of eating six meals a day, and don't forget the few times in between. .
Have breakfast. If you skip breakfast your body will burn muscle. If you want to transform from a skinny man to a muscular man, you need to eat within an hour after getting up and develop the habit of eating breakfast.
Eat every three hours: Set a time for each meal and stick to it strictly. Breakfast at 7 a.m., brunch at 10 a.m., lunch at 1 p.m., lunch and dinner at 4 p.m., dinner at 7 p.m., and supper at 10 p.m. before going to bed.
Alternation of appetite. If you eat 3000Kcal a day, tryBreakfast, lunch and dinner are 600kcal, others are 400kcal. There's no exact science to this, it's the calories per day/week/month that matter, not the calories per meal.
3. Eat high-calorie foods.
Vegetables are healthy food, but they have no effect on your muscle growth. For example, 250g of olives contain only 100 calories. What you need is high-calorie food.
Complete carbohydrates: oats, rice, flour, flour, potatoes, sweet potatoes, beans, etc. 200g of pure flour contains 700kcal.
Milk: If you are not afraid of gaining weight, drink whole milk, otherwise drink skim milk. One liter of whole milk contains 500kcal.
Nuts: almonds, cashews, walnuts, peanuts, etc. 100 grams of peanuts contain 500kcal. You can also try peanut butter.
Healthy fats: flax oil, liquid fish oil, olive oil, etc. 1tbsp. can allow you to increase your calories by 300kcal per day.
4. Strength training.
The stronger you become, the more muscles you develop. Perform strength exercises. Do exercises that work multiple muscles: pull-ups, bench presses, weights, dumbbells, and most importantly: squats.
Use an empty barbell when you first start to learn how to do this exercise. Then gradually increase the weight. If you don’t know how to start, you can refer to the 5*5 training process of strength exercises. 30 minutes three times a week.
5. Get protein.
You need protein to build muscle and recover from training. How many pounds do you weigh and how many grams of protein do you need to consume every day? Here are the sources of protein:
Lean meat: beef, pork, mutton, venison, bison, etc.
Poultry: chicken, turkey, duck, etc.
Fish: tuna, salmon, mackerel, etc.
Eggs: Eat egg yolks rich in vitamins.
Dairy products: milk, cheese, cottage cheese, yogurt, etc.
Time: There is no fixed time,
If you weigh 140lbs, eat a can of tuna at lunch, 200g of quark as a side dish, 300g of meat for dinner, and drink 500ml of milk a day, you will get 140g of protein.
6. Prepare food in advance.
No one has time to cook three meals a day, so it would be more convenient to prepare them in advance. When it's time to eat, just take it out of the refrigerator and heat it in the microwave for 2 minutes.
In the morning, get up 30-45 minutes early and prepare the food for the day including breakfast. Let the food in the refrigerator cool down while taking a shower.
Evening: If in the morningIf you can’t get up, you can prepare food for the next day after get off work
It’s actually not as troublesome as it sounds. You have to prepare breakfast anyway, and prepare other meals as well. Get twice the result with half the effort. Save the leftovers for tomorrow. You'll get used to it.
7. Bring food with you.
To avoid being unable to eat within three hours, develop the habit of carrying food.
Work and school: Prepare food in advance and take it with you to work or school, and ask if there is a microwave to heat it;
Watching movies: Carry a bag of peanuts with you instead of popcorn and ice cream, which is healthier, contains more calories and saves money;
Going out: Eat well before going, and bring a bag of peanuts and protein drinks to prevent hunger.
Don’t mind drinking protein drinks in public. Don’t mind eating the food you prepared yourself when your colleagues go out to eat non-nutritious food. No matter what others think, you want to gain muscle and be healthy.
The diet for a skinny and muscular man can be implemented with some stimulation. Use body weight * 20kcal to determine how much you should eat.
Breakfast: Omelette, oats with raisins and milk, milk oatmeal rolls;
Lunch: Quark and apple, peanuts, protein drink;
Lunch: rice and tuna, turkey sandwich, bologna pasta;
Dinner: rice, bean products and meat or chicken, fruit after meal;
Supper before going to bed: yogurt cheese, flaxseeds and nuts, a glass of milk.
Follow the above tips for gaining weight: Sometimes you will force yourself to finish the food. Preparing your own food is more effective than buying it on the roadside. If you really want to change your skinny condition, you have to do this, otherwise, you're not changing.