What are the methods of fitness and weight gain?

Many people are born with weak bodies and are relatively small. In such cases, many people are particularly worried that their bodies will fall down if the wind blows, so they must intensify their physical exercise. If the body is not well-built, it is easy to have low resistance and suffer from various diseases. Gaining weight can also protect your body, and gaining weight through fitness will not lead to the habit of overeating. So what are the methods of gaining weight through fitness?

Diet: Meat, fish, milk, beans and eggs are rich in protein. What you need to build muscle is protein, so you can eat more of these foods in your three meals. You can eat small and frequent meals, and you should not eat too much at each meal. There should be an interval of 30 minutes to 1 hour between exercise and eating, and absorption is better 30 minutes after exercise than usual. If it is inconvenient to eat at ordinary times, you can take some protein powder or muscle-building powder (thin people are more suitable to take muscle-building powder to gain weight first). You can take one to two scoops of muscle-building powder or protein powder 30 minutes after exercise.

In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Beginners can do 8 to 12RM loads and do about 8 to 12 repetitions in each set. Rest no more than one minute after each set, and no more than two minutes after each exercise. Warm up for 10 minutes before doing the following exercises, you can jog.

Chest: barbell bench press, incline bench press, decline bench press, dumbbell fly (4 sets each);

Biceps: dumbbell single-arm curl, barbell curl (6 sets each);

Legs: squats, lunges, calf raises (4 sets each);

Triceps: dumbbell bent-over flexion, narrow-grip push-ups, dumbbell behind-the-neck flexion (4 sets each);

Back: pull-ups (try to do more than 10), barbell bent-over rowing, seated pull-downs (4 sets each);

Shoulders: press, front raise, lateral raise (4 sets each);

Abdominal muscles: 4 sets of supine leg raises.

Do each set of abdominal exercises to failure or 15 to 25 reps. The rest time after each set is 20 to 30 seconds. Train your abdominal muscles about 3 times a week. Exercise your chest muscles and biceps on one day, your legs and triceps on the second day, your back and shoulders on the third day, and rest on the fourth day. Practice for four days in a cycle.

Now that we have talked about various methods of fitness and weight gain, you can choose these methods when you want to gain weight in the future. These methods can increase weight for people, but at the same time, you also get the benefits of fitness. While doing fitness and weight gain, diet improvement also needs to be particularly reasonable. You cannot eat foods with high fat content, but you can eat foods with high protein content.