What is the fitness plan for weight gain in the gym?

Now that everyone's living standards have improved, there are more and more fat people. Overweight people want to lose weight and make weight loss plans, but they often ignore the thin people. They want to gain weight, but they are too thin and have no strength and look frail. For thin people who want to exercise, the first thing they need to solve is the problem of weight gain. The following gym fitness plan can not only solve the problem of weight gain well, but also play a role in fitness.

Training Program

Monday: 3-5 sets of push-ups with narrow hands (10 per set) 4 sets of squats with dumbbells, when standing up, the waist must be vertical to the ground (10 per set) 4-5 sets of standing leg kicks (20 per set) 4-5 sets of side-lying sit-ups (20 per set)

Tuesday Exercise 3-5 sets of push-ups with wide arms (10 each) 4-5 sets of side-lying sit-ups (20 each) 3 sets of pull-ups (10 each)

After finishing, do 3 sets of dumbbell curls (15 each set) and 4-5 sets of standing leg kicks (20 each set)

Squat with dumbbells, and when you stand up, your waist must be vertical to the ground. 4 sets (10 per set)

Closed on Wednesday

Thursday: 3-5 sets of push-ups with narrow hands (10 per set) 4-5 sets of sit-ups (20 per set) Squats with dumbbells, when standing up, the waist must be vertical to the ground 4 sets (10 per set) 4-5 sets of standing leg kicks (20 per set) 4-5 sets of side-lying sit-ups (20 per set)

Friday: 3-5 sets of push-ups with wide arms (10 each) 4-5 sets of side-lying sit-ups (20 each) 3 sets of pull-ups (10 each)

Do 3 sets of dumbbell curls (15 reps per set)

4-5 sets of standing back kicks (20 reps per set)

Squat with dumbbells, and when you stand up, your waist must be vertical to the ground. 4 sets (10 per set)

Closed on Saturday

Sunday: 4-5 sets of sit-ups (20 per set)

3 sets of chin-ups (10 per set) 3 sets of dumbbell curls (15 per set) 4 sets of squats with dumbbells, when standing up, the waist must be perpendicular to the ground (10 per set) 4-5 sets of side-lying sit-ups (20 per set) 3-5 sets of push-ups with wide hands (10 per set) 4-5 sets of standing kicks (20 per set)

The interval between each set should not exceed 1 minute. The daily training time is maintained within 45 minutes.

Dietary requirements

Breakfast: 1-2 eggs, a cup of milk (pure milk) about 500 ml, a bread (or steamed bun) that can fill you up

Lunch: Try to eat more meat and less vegetables

Afternoon snack: one or two apples, or vegetables rich in vitamins such as tomatoes that can be eaten raw. Dinner: Eat until you are full.

Before going to bed: a glass of about 500 ml of milk (pure milk)

Fitness Motivation

For your future health, stick with it. It is better not to exercise at all if you stop after a few days. Without patience, nothing can be accomplished, let alone "confidence".

Get at least 8 hours of sleep each day during training. You cannot have sex on training days, especially before training. You need to be patient and the best time to exercise is about half an hour after a snack. Be sure to eat protein after training. Within half an hour to an hour after training, the body's demand for protein reaches its peak, and protein supplementation is most effective at this time. But don't eat right after training, wait at least twenty minutes.