如何长胖（How to gain weight）.docVIP

如何长胖（How to gain weight） Many thin people want to grow fat and muscles, but do not know how to go to the gym, as beginners often fear. Today we find out the cause of the biggest reason people thin, and the healthy way to lean muscle exercise, scientific fat. You may think you eat a lot, but youre still thin. But you probably dont have one. The first reason for being thin is not getting enough calories. Even if you metabolize fast, youll need to eat more to gain weight. At the same time, strengthen the strength of training, can be made of skin and bones, muscle male, the following is a specific method: 1. Eat more. Skin and bone often claim that you eat nothing but meat, and the fact is that you can eat anything without gaining weight because you dont eat too much, and thats something you can change. Record calories: record your calorie intake each week. You need to eat 20 times your body calories per day. It may be difficult now. Thats why youre thin. Eat *20Kcal pounds of food. If your weight is 140lbs, then you need 140 x 20 = 2800kcal of calories per day. You need about two weeks to get used to eating so much heat, keep records. Increase calories. After two weeks, you increase 500Kcal calories every day. If you still eat so much calories for the first two weeks, you wont feel sick. For people with weight 140lbs, two weeks later, the calories need to be increased from 2800Kcal to 3300kcal. Record weight. Measure your weight every week. If you gain weight, you still eat the same amount of calories. If you dont gain weight, you need to increase 500kcal calories by next week, and follow this method until you get a good weight. 2. Take it 6 times a day. Stop playing coffee, play lunch, eat nothing before lunch, then have a big lunch, and then. Late at night when eating supper, to develop the habit of eating six meals a day, you can not forget the number of times in the middle. To have breakfast。 If you dont eat breakfast, your body will burn muscles. If you want to ch