How much do you know about fattening common sense?
Excessive bodybuilders want to have more muscles in the shortest time when they start exercising, but when they are exercising, they must first find out that they are thinner.
銆€銆€First, the fattening recipe: high protein, high calorie diet, is the only way to gain weight.
Concentrated protein and high-metabolism foods, such as heavy cheese cakes, small pastry, small cakes, etc., a small amount of meals, supplemented with papaya enzymes or comprehensive enzymes to help digestion, to increase the digestion and absorption efficiency of food.
銆€銆€Protein selection Choose an excellent source of protein, such as eggs, milk, meat, poultry, etc., which should account for more than half of the daily protein content.
The vegetable protein is separated by the extracted soy protein powder, which is better because there is less plant fiber that blocks absorption.
Is it better to eat meat or drink milk?
For those who are efficient, you can try to drink high-protein milk powder (such as three milk proteins), which is higher than the absorption of normal milk, the protein absorption of meat, and better absorption and absorption.
銆€銆€The selection of sugars is also an important part of the selection of high-starch foods, such as white toast, taro, rice, sweet potatoes, taro, pumpkin and so on.
When injecting, you can lick, soup, or soup, or add some maltodextrin (generally called corn starch starch, which can be directly added to food) in soup or juice, milk, and increase the intake.
銆€銆€Adults choose the oil portion and use the best medium-chain fatty acid (MCT) to increase the absorption of concentrated conversion.
Pure medium chain fatty acids (MCT) are used in combination with general fats because they do not contain “essential fatty acids”.
It is recommended to use medium-chain fatty acid products (eg, more than three high heat) that have been mixed with essential fatty acids to avoid the lack of essential fatty acids.
It is generally recommended that the medium chain finance account for the total amount of oil used, not exceeding 60%.
銆€銆€Second, the main priority of weight loss: At present, weight loss has become a hot topic.
Obese people need to lose weight, but weight loss should also attract our attention.
If your weight is lower than the standard weight[standard weight = (height cm-100) 脳 0.
10% of 9]can be judged as wasting.
The harm that weight loss brings us can not be ignored. So, what causes people to lose weight?
銆€銆€From a pathological point of view, the latest medical research shows the initial of weight loss: 1.
Poor appetite, poor digestion, picky eaters, do not want to eat for a long time.
Eat more, not fat, can eat and sleep, is long and not fat, poor absorption of the gastrointestinal tract, the absorption and utilization of various nutrients is not good (take all kinds of supplements or nutrients are useless, according to survey data response accounted for weight lossMore than 87% of people’s counties).
Stunting, incomplete absorption and digestion of various nutrients.
Long-term sleep is not good, the body can not get enough rest, and the body consumption is too large.
銆€銆€For the thin person, fattening is necessary.
Fertility is not just a proper increase of the body’s subcutaneous fistula, mainly to make muscles and body sturd stronger.
That is to completely correct “skinny” and to correct “weakness.”
銆€銆€Third, lean body fattening bodybuilding guide Many body-thinning bodybuilders want to grow muscles in the shortest time when starting exercise, but when the thin person is exercising, the first thing to do is to find out that they are thin.
Because weight loss has simple weight loss and secondary weight loss.
Simple weight loss has no clear endocrine disease, and secondary wasting is caused by the organic nature of the nervous system or endocrine system.
In the case of secondary wasting, you must be cured after exercising.
If it is simple weight loss, then pay attention to the following problems when performing bodybuilding exercises: Arrangement of reasonable amount of exercise volume is one of the important substitutes for scientific exercise.
Practice has proved that the lean person should be aerobic exercise with moderate exercise volume (between 130 and 160 beats per minute), and the weight of the device is moderate (50-80% of maximum muscle strength).
The schedule can be practiced 3 times a week (once every other day), 1-1 and a half hours each time.
Practice 8-10 actions each time, and do 3-4 sets for each action.
The practice is to shrink quickly, pause a little, slow.One continuous action time is about 60 seconds, and the interval between groups is 20-60 seconds, and each action interval is 1-2 minutes.
Under normal circumstances, each group should be able to complete 8-15 times in a row.
銆€銆€In the initial stage (2-3 months), it is best to get into the bodybuilding training class to learn and exercise, brake properly, systematically master the movement technology, and comprehensively improve the physical quality.
Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body, and lay a good foundation for future exercise.
銆€銆€Focused and targeted training of lean people after 2-3 months of exercise, physical strength will be significantly enhanced, and may be more abundant than before.
At this time, it is important to exercise large muscle groups, such as the pectoralis major, deltoid, biceps, triceps, latissimus, gluteus maximus and quadriceps muscles. The amount of exercise should be adjusted at any time.
In addition, the muscles in the same part can be exercised with different movements and different instruments.
In general, the practice moves from one and a half months to two months.
In addition, the spirit (ideas) during exercise should focus on the part of the exercise, avoid talking and laughing, listening to music and so on.
In this way, after half a year to one year, the body shape will undergo significant changes.
銆€銆€Reasonable intake can only get fat if the absorbed energy is greater than the energy consumed.
Therefore, the expected deployment of the thinner must be reasonable, diverse, and not partial.
In addition to eating meat, eggs, poultry, etc. of edible animal protein, it is necessary to eat more soy products and red beans, lilies, vegetables, fruits and so on.
As long as the diet is comprehensive and nutritious, it is good for digestion and absorption, and with proper bodybuilding exercise, you can gradually become stronger before and after.
銆€銆€Firm confidence, persevering and thin, to make the body shape from thin to strong, not a day or two, a month of things, want to “eat a fat man” practice is not good, because the exercise method is not right, the effect is not obvious and lose confidence,Only the confidence of a firm victory, the preparation for hardship, the scientific, planned, and unremitting exercise with high emotions can achieve the ultimate success.