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How do thin people exercise and gain muscle?
1. Improve the digestive and absorption function of the stomach and intestines
Many people are thin not because they eat less or consume insufficient nutrition, but because they do not have enough digestive and absorption function of the stomach and intestines, and it will be useless after eating; and some people can't grow strong even if they can't get enough tonic. Therefore, first of all, you must start by improving the stomach and intestines.
You can see a doctor to diagnose your stomach and intestines and then prescribe the right medicine. Because thinness is simple and thin It is divided into secondary weight loss. Simple weight loss has no clear endocrine disease. Secondary weight loss is caused by organic lesions of the nervous system or endocrine system. If secondary weight loss is caused by secondary weight loss, please recover and then exercise.
You can eat more things that strengthen the stomach and digest food, such as hawthorn slices, apple cider vinegar, and the effect of auxiliary drugs.
Frequent exercise will promote the digestive and absorption functions of the gastrointestinal intestines (the following will be specifically from another perspective. Do a little to talk about how to exercise).
Adhere to regular diet, chew slowly, and insist on three or four meals a day.
Don’t smoke, drink small amounts of alcohol.
Be sure to eat hygienic food to prevent diarrhea.
Second, increase appropriate nutrition
Drinking honey water (I drink it every day in autumn and winter), because one is that honey has the function of inhibiting gastric acid secretion and promoting ulcer healing, and the other is moisturizing. Improve bowel movements.
Be sure to eat breakfast.
Don’t eat partially. Pay attention to increasing the variety of foods, carefully match fish, meat, eggs, milk, vegetables, and fruits, eat everything to ensure sufficient nutrition, and ensure that the food consumed every day contains enough calories. Choose excellent protein sources, such as eggs, milk, meat, poultry, etc., which should account for more than half of the total daily protein. Plant-based protein is separated and extracted soybean protein. Powder will have better effect because there is less plant fiber that hinders absorption.
Drinking more nutritious porridge if possible.
It is recommended to drink more yogurt instead of milk.
One hour before exercise, be sure to eat something that provides calories; after exercise, you should also supplement protein and appropriate carbohydrates.
3. Persist in exercise regularly
It is necessary to understand that we are gaining muscle, not gaining weight, so we have weight and aerobic transportation. All exercises are needed, but there is not too much aerobic exercise. You should practice weight-bearing exercises.
Can persist in regular exercise 3-4 times a week, for about 60-90 minutes each time, depending on your physical strength.
You can practice two muscle groups each time, each muscle group does 4-5 movements, each movement does 4-5 sets, each group does 8-10, and the weight is medium, but you can do 1-2 sets of maximum weight.
Four, do Be regular in life
Ensure sufficient sleep time, and it is best to fall asleep between 23:00 pm and 5:00 next day.
Try to have your own spare time, don’t let work take up all your waking time, don’t bring work to life.
Five, try to make your mood more pleasant
Whether the stomach is healthy has a lot to do with mental factors. Excessive mental stimulation, such as long-term tension and fear , sadness, depression, etc. will cause dysfunction of the cerebral cortex, promote vagus nerve dysfunction, lead to spasm and contraction of the gastric wall, and induce gastritis and gastric ulcers.
We should be happy, cheerful, and strong-willed.
In encountering negative emotions, find ways to solve them from conversation, exercise, reading, and entertainment, and free yourself from difficulties.
Build confidence that you can exercise and gain muscle, and do it persistently.