How can I gain weight without hurting my body?

To gain weight, we must increase the weight of muscles. After increasing muscle mass, weight gain, in addition to achieving the purpose of weight gain itself, has the following benefits:

1. Improve basal metabolic rate, help burn excess fat, and prevent cardiovascular diseases caused by a large increase in fat when gaining weight.

Enhance muscle strength and endurance, and reduce fatigue in daily life and work.

3. When the muscles around the chest and abdomen increase, it can support the spine and reduce the occurrence of backache.

Increasing muscle mass is the weight gain that is in line with physical and mental health.

1. Increase calorie intake

Any weight gain should make the intake of calories greater than the consumption of calories. For every additional 5,500 calories, it is theoretically expected to increase one kilogram of muscle.

Do muscle exercise

If you don't do muscle exercise, at least do strenuous exercise, otherwise the increased weight will accumulate into fat and cannot be converted into muscle. When muscles are trained, excess heat will be converted into muscle components. General aerobic exercise will burn off excess calories in the body, but it will not achieve the purpose of gaining weight. When doing muscle training, you should aim at the skeletal muscles of the trunk and limbs.

3. Evaluate sebum thickness.

People who want to gain weight, it is best to do sebum thickness tracking. If you gain weight without increasing sebum thickness, it means that you are increasing muscle, not fat. If you gain weight, the sebum thickness will also increase, and the increased weight is likely to come from fat, which is a bad result. Because, although people look fuller, the significance to health is not as good as the weight gain brought by the increase of muscle mass. Thickening of sebum indicates insufficient exercise. It is also possible that there is a problem in the coordination between "exercise amount" and "food increase amount" and it needs to be adjusted.

4. Eat nutritious special meals together

Special diet is a kind of food specially designed for the physique and physiological function of people with special diet. Special diet can meet their energy needs, and at the same time, it can enhance the immunity of people with thin diet. Special diet can be well digested and absorbed by people with thin diet, but it will not increase the metabolic burden. A special diet combining diet and exercise can effectively achieve healthy, safe and scientific weight gain goals.