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1. What is a weight gain plan
The weight gain plan is a targeted weight management plan for emaciated people. It takes nutritional intervention as the core and establishes a scientific lifestyle and develops good living habits through diet, exercise, and life guidance. , not only can achieve weight maintenance, but also has a good promotion effect on one's own health. Everyone's situation is different, so everyone can develop different weight gain plans and programs.
2. Find the root cause of underweight
First of all, you need to know why you are thin. Only by solving the root cause, your weight will definitely be solved. There are many ways to gain weight, and we will analyze the reasons for your thinness.
They eat a lot, but why don’t they gain weight; they eat a lot, but they don’t look good; there are also people who eat a lot but don’t gain weight and have a good mental outlook, but they don’t gain weight even though they eat a lot. These people usually pay attention to their nutritional intake, but often fail to achieve the desired results. This is due to the low activity of digestive enzymes and harmful bacteria in the body. Digestive enzymes and beneficial bacteria are both called the two guardians of gastrointestinal health by experts.
Digestive enzymes are substances contained in the digestive juice secreted by the human digestive organs and are a type of protein. The important role of digestive enzymes is to break down food into small molecules that the body can absorb. Each digestive enzyme breaks down a nutrient, so there are more than 2,000 types. In clinical practice, insufficient digestive enzymes can not only cause widespread indigestion syndrome, but also affect the digestion and absorption of nutrients, causing hypoalbuminemia, fatty diarrhea, fat-soluble vitamin deficiency, endocrine disorders, etc., reducing the burden on the gastrointestinal tract, causing or Improve gastrointestinal diseases.
Anti-beneficial bacteria play a protective role in the human body, inhibiting the growth of harmful bacteria, improving the body's immune function and delaying aging. Improve immunity. There are harmful bacteria and harmful bacteria in the intestine. If the harmful bacteria occupy the intestinal tract,On the surface, harmful bacteria have no living place. This is called "stationary protection". There are only so many places, and harmful bacteria occupy too many. The harmful bacteria are in a state of failure in nutrient competition, and their growth and development are inhibited. . The intestine is the largest immune organ in the human body. Unfriendly bacteria can secrete some antigenic substances to activate and strengthen the intestinal immune system.
Now you know why you can’t gain weight. It’s because there are not enough digestive enzymes and beneficial bacteria in your intestines. Currently, there are many products on the market that supplement single digestive enzymes and non-beneficial bacteria. However, due to the large variety of digestive enzymes and non-beneficial bacteria, the effects of such products are not ideal.
3. Three Weight Gain Plans
Detection stage: Carry out system and health analysis, carry out effective communication and scientific instrument testing through various methods, find out the reasons for human body weight loss, and then determine the weight gain plan in a targeted manner.
Weight gain stage: After understanding the causes of weight loss in the human body, targeted nutritional intervention is provided to the human body, providing daily diet plans and support with special comprehensive nutrients such as nutritional liquid powder. After receiving effective energy supplements, scientific and healthy Gain weight.
Consolidation stage: Supervise and detect various indicators of the human body so that adjustments can be made at any time. Nutritious meal
4. Exercise Principles
The guiding principles are: use basic movements, higher intensity, moderate training time, lower frequency, and a strict diet.
Exercise three times a week, or once every other day, for about 60-90 minutes each time, and gradually extend it later.
5. Each exercise should include
Preparation (warm-up) activities (about 10 minutes)
Exercise activities (45-70 minutes)
Organizing (relaxing) activities (5-10 minutes)
Exercise exercises should include about 10 movements and be able to exercise all parts of the body. Each movement can be practiced in 1-4 groups, and one exercise session should not exceed 30 groups. 2-3 beginner courses for full-body exercise can be arranged. The specific exercises should vary. Change the training course every 1-2 months to change the exercise to enhance the effect.
Each class includes exercises to exercise different parts of the body. There are four arrangement orders, you can choose any one.
Those who train the upper body are in the front, and those who train the lower body are in the back
Those who train the lower body are in front, and those who train the upper body are in the back
Those who train large muscle groups are ranked first, and those who train small muscle groups are ranked last
6. Reasonably arrange the amount of exercise
The arrangement of exercise volume is one of the important links in scientific exercise. Practice has proved that people who are emaciated should do aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be a medium load (50% to 80% of the maximum muscle strength). The schedule can be practiced three times a week (once every other day), for 1 to 1 and a half hours each time. Practice 8 to 10 movements each time, and do 3 to 4 groups of each movement. The method is to contract quickly, pause briefly, and stretch slowly. Continuously perform a set of movements for about 60 seconds, with a 20 to 60 second interval between groups, and a 1 to 2 minute interval for each movement. Under normal circumstances, each group should be able to complete 8 to 15 times in a row. If the number of times in each group cannot reach 8 times, the weight can be appropriately reduced; the last two movements that must be completed with all your strength will stimulate the muscle tissue deeply. "Excessive recovery" is obvious and the exercise effect is excellent.
7. Pay attention to safety
Bodybuilding exercise equipment has a certain weight. Not only do you need to prepare and organize it before and after exercise, but you also need to check whether the equipment is firmly installed to prevent accidents. When exercising, pay attention to whether the weight is appropriate and do not do exercises that are beyond your ability. When using heavy equipment such as barbells, someone must protect you. It is best to exercise together so that you can encourage, help and protect each other.
8. Lay a good foundation
In the initial training stage (2 to 3 months), it is best for those who are emaciated to attend a bodybuilding training class to learn and exercise in order to master movement techniques correctly and systematically and comprehensively improve their physical fitness. Pay special attention to the exercise of muscle strength and endurance, gradually improve the body's adaptability, and lay a good foundation.
9. Be focused and targeted
After 2 to 3 months of exercise, the emaciated person will have significantly stronger physical strength and more energy than before. At this time, you should focus on exercising large muscle groups, such as pectoralis major, deltoid muscles, biceps, triceps, latissimus dorsi, gluteus maximus, quadriceps, etc. The amount of exercise should be adjusted at any time. In addition, the same part of the muscle group can be exercised using different movements and different equipment, and the muscle groups must be contracted independently. As muscle strength and movement coordination improve, the effect of exercise will become more and more significant. Under normal circumstances, the exercises should be changed every one and a half to two months. In addition, when exercising, your mind (thoughts) should be concentrated on the part being practiced, and talking, laughing, listening to music, etc. should be avoided. The stronger the sense of soreness, swelling, fullness, and heat in the muscles of the trained area, the better the exercise effect. In this way, if you persist for another six months to a year, your body shape will change significantly.
10. Other events should be practiced less
When weight loss people perform bodybuilding exercises, it is best to participate less in other sports, especially endurance exercises.Event sports, such as long-distance running, playing football, playing basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and they will make you lose weight as you practice. In addition, do not do other activities that consume too much energy.
11. Reasonable diet
Only when the energy intake is greater than the energy consumed can a person become fat. Therefore, the diet plan for emaciated people must be reasonable and diverse, and no partial eclipse should be allowed. In addition to eating meat, eggs, and poultry that are rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables, fruits, etc. As long as you eat a nutritious diet that is conducive to digestion and absorption, plus appropriate bodybuilding exercises, you can become plump in a relatively short period of time.
12. Strong confidence and perseverance
It does not take a day or two or a month or two for an emaciated person to change his body shape from thin to strong, plump and toned. The exercise method of "eating a fat man in one bite" based on "temporary heat" will not work, because the exercise method is wrong and the effect is ineffective. It is not enough to lose confidence because of the obvious. Only by being firm in your confidence in victory, being prepared to endure hardships, and actively carrying out scientific, planned, and unremitting exercises with high emotions can you achieve final success. Those who train small muscle groups are ranked first, and those who train large muscle groups are ranked behind.
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