If the "toothpick man" is not strong, no one will want him

Many thin people want to gain weight and have developed muscles, but they don’t know where to start, and as beginners, they are often afraid to go to the gym. Today we will find out the biggest reason why people become thin, and use healthy methods to help thin people build muscle and gain weight scientifically.

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 from a skinny guy to a muscular man. Here are the specific methods:

1. Strength training.

The stronger you become, the more muscular you become. Do strength exercises. Do exercises that work multiple muscles: pull-ups, bench presses, weightlifting, dumbbells, and most importantly: squats.

Start with an empty barbell and learn how to do the exercise first. Then gradually increase the weight. If you don't know where to start, refer to the 5*5 training process for strength training. 30 minutes three times a week.

2. Eat 6 times a day.

Stop drinking coffee to kill time, eat nothing before lunch, then have a big lunch, and then have a midnight snack late at night. Develop the habit of eating six meals a day and don't forget the ones in between.

Have breakfast. If you skip breakfast your body will lose muscle. If you want to transform from a skinny guy into 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. Breakfast at 7am, brunch at 10am, lunch at 1pm, lunch and dinner at 4pm, dinner at 7pm, and a midnight snack before bed at 10pm.

Alternate the amount of food. If you eat 3000Kcal a day, try 600Kcal for breakfast, lunch and dinner, and 400kcal for the rest of the day. There is no exact science to this, it is the calories per day/week/month that are important, not the calories per meal.

3. Eat high-calorie foods.

Vegetables are healthy foods, but they don't help you build muscle. For example, 250g of olives contains only 100 calories. You need high-calorie foods.

Complete carbohydrates: oats, rice, noodles, flour, potatoes, sweet potatoes, beans, etc. 200g of pure flour contains 700kcal calories.

Milk: If you are not afraid of gaining weight, go with whole milk, otherwise drink skim milk. One litre of whole milk contains 500 kcal.

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 increase your daily calorie intake by 300kcal.

4. Eat more.

Skinny people often claim that they can eat anything and yet not gain weight. The truth is, the reason you can eat anything and not gain weight is that you are not eating too much, and you can change that.

Record calories: Record the calories you consume every week. You need to eat 20 times your body weight in calories every day. It may be difficult to achieve now, which is why you are thin.

Eat food equal to your body weight x 20Kcal. If you weigh 140lbs, then you need 140 x 20 = 2800kcal per day. It will take about two weeks to get used to eating that many calories, so keep track.

Increase the heat. After two weeks, increase your daily calorie intake by 500Kcal. You won't feel sick if you still eat the same amount of calories as in the first two weeks. For a person weighing 140lbs, the calorie intake needs to increase from 2800Kcal to 3300kcal after two weeks.

Record your weight. Body weight was measured weekly. If you gain weight just eat the same amount of calories. If you don't gain weight, you'll need to increase your calorie intake by 500kcal every day for the next week, and continue this way until you're at the weight you want.