And bones become muscle men eating seven points

Many thin people want to gain weight and have developed muscles, but don't know how to start, but as a beginner to the gym and often heart fear.

Today we find the result in the maximum number of people thin, and adopt and healthy way to make thin person exercise the muscle, the science of long fat.

You might think you eat a lot but still very thin.

But you may not have. The first was weak due to a lack of adequate calories.

Even if your metabolism and soon, you'll need to eat more to increase the weight.

At the same time strengthening the strength training muscle and bones make up by man, here are specific ways:

1. eat more.

Scrawny often claimed to have what is no longer the meat, the truth is, you can't put on weight because you don't eat too much, you can change.

Record heat: weekly record your intake of calories, you need to eat their own body weight per day, 20 times the amount of heat, it may be difficult to achieve up to now, this is the reason you thin.

Eat the food weight loss * 20Kcal.

If your weight is 140lbs, then you need per day x 20 = 140 2800kcal heat. You need about two weeks to get used to eat so much heat, maintain records.

Increase the heat.

Two weeks later, the increase in the heat of the day, if 500Kcal you eat two weeks so many calories you would not feel sick. For people in terms of weight 140lbs, two weeks after the heat needs to be increased to 3300kcal 2800Kcal.

Record weight.

Measurement of body weight per week. If you gain weight on eat the same amount of heat. If there is no increase in weight, next week's daily need to increase the amount of heat, in 500kcal you satisfactory weight until this method.

2. eat 6 times a day.

Don't rely on coffee playing time, before lunch and eat nothing, and then eat a sumptuous lunch, then. night time to eat, eat six every day to make meal habits, cannot forget the Middle several times.

Eat breakfast.

If you don't eat breakfast, your body will consume muscles. If you want to make up the skeleton muscle men, you need to get up an hour after meal, develop the habit of eating breakfast.

Every three hours to eat: setting the time each time eating and strictly observed.

7 a.m. to 10: 00 early breakfast lunch, lunch at 1 pm, 4 pm afternoon dinner, dinner 7 points and 10 points before going to bed late-night snacks.

The alternating appetite.

If you eat breakfast 3000Kcal, try, lunch and dinner, the other 400kcal 600Kcal. This is not an exact science, it is important that the daily/weekly/monthly heat, not every meal.

3. eat high calorie foods.

Vegetables are healthy food, but you have no effect on the muscles.

For example, 250g olive only 100 calories. All you need is a high calorie food.

Full of carbohydrates: oats, rice, Panel, flour, potatoes, sweet potatoes, beans, etc., 200g plain flour containing 700kcal heat.

Milk: If you are not afraid of long pork, and full-fat milk, drink skim milk.

One liter milk containing 500kcal full fat calories.

Nuts: almonds, cashew nuts, walnuts, peanuts, etc.

100 g peanuts contain 500kcal, you can also try peanut butter.

Healthy fats: linseed oil, liquid fish oil, olive oil, etc.

1tbsp. can let you increase the heat every day 300kcal.

4. the power to exercise.

You, the more powerful your muscles will be developed.

For strength exercises. Things that many muscle exercise movement: cited in the up-lifting, Powerlifting, supine, dumbbell, there are the most important: squat movement.

Beginning with the empty barbell, first learn how to do it.

And then gradually increase the weight. If you don't know how to start, you can reference the strength exercise 5 * 5 training process. Three times a week every 30 minutes.

5. get the protein.

You need protein to build muscle and recover from training.

Your weight and how many points you'll at least every day how many grams of protein intake, the following is the source of protein:

Meat: beef, pork, mutton, venison and bison, etc.

Poultry: chicken, Turkey, duck, etc.

Fish: tuna, salmon, mackerel, etc.

Eggs: eat yolk of rich in vitamins.

Dairy: milk, cheese, soft cheese, yogurt, etc.

Time: there is no fixed time

If your weight is 140lbs, at noon for a can of tuna canning, 200g Quark as catering, evening meal 300 g of meat, a day drink 500 ml milk, so that you can get 140g protein.

6. prepare food in advance.

No one day 3 has time to cook by yourself, in advance, ready to be convenient.

Time to eat, remove from the freezer in the microwave for 2 minutes in.

Morning, 30-45 minutes ahead of time to get up and ready for the day, including breakfast, in a bath of food when exactly let the food cool in the fridge.

Evening: If you can't get in the morning, after work ready the next day's food

Actually do not like it sounds so troublesome.

Anyway, you have to prepare breakfast, by the way the other meal is ready. More with less. Put leftovers into tomorrow. You will get used to it.

7. put the food with me.

To avoid the

Free meals cannot be three hours, develop the habit of carrying food.

Work to school: early prepared food and take to work or school, ask has a microwave oven heating;

Movies: carry a pack of peanuts instead of the popcorn and ice cream, healthier, higher-calorie and money;

Go out: before eating well, bring a bag of peanuts and protein drinks against hunger.

Don't care about in public drinking protein drink, don't mind colleagues eat out without the nutrition of the food you eat their own prepared food.

No matter what people think, you must longer muscles and health.

And bones become muscle men and diet, and some stimulus to commence, with weight * 20kcal to determine how much they should eat.

Breakfast: fried eggs, raisins and milk of oats, Avena sativa steamed milk;

In lunch: Quark and Apple, peanut, protein drinks;

Lunch: rice, tuna, Turkey sandwich, Bologna surface;