You've probably tried to eat a lot, but nothing worked? Oh, how I understand you.. I’ll try to help you in this matter and tell you what you did wrong.
Article content:
Tip 1: Eat more calories.
Tip 2: Mode.
Tip 3: Eat healthy fats.
Tip 4: Physical activity.
Tip 1: Eat more calories.
Eat more calories than you move.
I can assume that if you are a thin person, then you walk a lot and quickly. Don't rush, walk slower, because life is beautiful.
How to count calories?
For men: 10×weight (kg)+6.25×height (cm) - 5×age (g)+5.
For women: 10×weight (kg) + 6.25×height (cm) - 5×age (g) - 161.
Tip 2: Mode.
The most important thing in gaining body weight is your food intake.
Make your own daily routine when it's convenient for you to eat. It is recommended to eat up to 5 times in medium portions and snacks. It’s important not to overload your stomach to the point where you can’t even breathe, you don’t need to do this, and even more so it’s dangerous for your health.
Tip 3: Eat healthy fats.
Not only are they good for the body, but they also prevent fat loss.
Regular consumption of healthy fats also prevents health problems (heart disease).
Here's a short list of healthy fats:
- Walnuts.
- Pumpkin seeds.
- Olive oil.
- Avocado.
- Red fish.
- (Faty fish contain huge amounts of omega-3 sources).
Tip 4: Physical activity.
Exercise and eat more calories than you burn.
It is recommended to do basic exercises:
- Push ups.
- Pull-ups.
- Squats. (this is the blog author’s favorite exercise). By the way, squats use the most muscles in our body. I recommend paying more attention to squats in order to gain muscle mass. After all, squats are not only about legs and quadriceps. Squats use the core muscles of the core, back, and spinal stabilizer. The heart muscle also works very well in squats.
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