How can a thin person gain weight? Weight gain fitness plan

Men cannot be as heavy as women, otherwise they will look a little thin and weak, which will not give people a sense of security. It is difficult to lose weight, but it is very easy to gain weight. In addition to daily fitness, men also need to eat and exercise to gain weight!

Detailed instructions for the quick weight gain recipe:

Morning:

Beat two eggs in a bowl, add 5 teaspoons of sugar, and drink it after washing with boiling water. Then you can eat steamed buns or fried dough sticks, but you can’t skip it.

noon:

I have lunch at around 11:30, beer and rice, just three dishes, and drink a bottle of high-calcium milk after eating. I go to bed and take a nap for at least 2 hours.

afternoon:

At 5:30, I have dinner, including noodles or rice noodles. After dinner, I watch TV or a movie. At around 7:00, I start eating halogen products and beer, and then continue watching TV.

night:

At 11 o'clock, boil 2-3 eggs. Boil for 10 minutes, eat two or three eggs, and then eat a few chocolate cookies, and eat them together with a bottle of high-calcium milk.

It is important to go to bed before 12 o'clock to ensure a good sleep.

Fitness Program

1. Push-ups: It is recommended to do 30 in a set (this is a strength exercise. If you want your muscles to grow quickly, increase the load to 12 in a set, that is, you will not have enough strength after completing 12). The movements should be standard. About 4 sets. You can also train your triceps at the same time.

2. Lying dumbbell press, as shown in the picture. The weight depends on your own situation, 8-12 per set, 4 sets.

3. If you have the conditions, you can do incline presses, which mainly train the upper chest muscles. Combined with flat presses, do 3 sets of each movement.