What are the methods of fitness and weight gain?

Many people want to lose weight, but many people want to gain weight. However, weight gain must be reasonable and healthy. The best way to choose is to gain weight while exercising. In this case, the effect of weight gain is also the best. If you can make your weak physique a little fatter while exercising, then this is the best way to gain weight. Gaining weight does not require overeating. If you want to gain weight, you also need a reasonable diet. So what are the ways to gain weight through fitness?

1. 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 body weight*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.

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.

These methods are used to help us gain weight better, but there is generally no benefit after gaining weight, unless your body is very weak and you need to gain a little weight, then it is okay to add a little bit appropriately, just don't overdo it. If you are too fat, it will cause many diseases that are harmful to your body, such as high blood pressure, diabetes, etc.