What should you pay attention to when exercising to gain weight?

For those who want to gain weight, they must pay attention to some methods and techniques when exercising. And because they are all for the purpose of gaining weight better, they must have a reasonable diet when exercising, eat more meat, eggs, dairy products and soy products, and choose the right fitness equipment.

1. Keep up with your diet

While gaining weight, you must keep up with your diet. The diet of fitness enthusiasts must be reasonable and varied. In addition to eating more meat, eggs, milk, etc., they should also eat more soy products, red beans, lilies, vegetables, fruits, etc. In addition, maintaining emotional stability and getting enough sleep are also important for absorbing nutrients, reducing energy consumption, and improving exercise effects. Generally speaking, men focus more on building muscles, so they can eat more high-protein, high-calorie foods; women just need to maintain a balanced diet.

2. Practice strength and endurance first

It is best to attend a bodybuilding training class in the first 2-3 months of exercise so that you can master the movements correctly and systematically under the guidance of experts. Whether the purpose is to change body shape or enhance physical fitness, you must first train muscle strength and endurance, gradually improve the body's adaptability, and lay the foundation for future training.

3. Prefer fitness equipment

When it comes to gaining weight, fitness equipment should be the first choice, such as dumbbells, barbells, pullers, combination fitness equipment, etc. The amount of exercise should be controlled well. If the amount of exercise is too little, it will not provide sufficient stimulation to the muscles and the training effect cannot be achieved; if the amount of exercise is too much, the energy consumption will be greater than the compensation, and it is impossible to become plump. Generally start with a small amount of exercise and then gradually increase the amount of exercise. It is best to avoid long-distance running, football, basketball and other activities that consume a lot of energy, as these activities will make people thinner the more they exercise.

4. Train large muscle groups

To gain weight, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps. You can use different movements and different equipment to exercise. Generally speaking, exercise routines should be changed every two months. If you persist for half a year to a year, your body shape will change significantly.