How to gain weight and become stronger?

The strength of the body can be observed from its appearance, for example, people who are physically weak often appear thin and frail, with yellowing facial features, weak mental energy, and so on. And people with strong bodies look broad shouldered and vigorous. Many thin and frail individuals want to change their physical condition and make themselves very strong. Let's take a look at how to gain weight and become stronger? Interested individuals can learn about it. If you stick to the following exercise and diet plan, you will find that you have changed after 1 year.

1. Do 3 sets of push ups every night, with 15 in the first group, 12 in the second group, and 10 in the third group. Rest for 2 minutes between groups and relax your muscles at the same time.

2. Do two sets of sit ups every night, with 30 in the first group and 20 in the second group, with a 2-minute interval, while relaxing the muscles.

3. Keep jogging for about 2000 meters every day, skipping rope in 2 groups (200 per group).

4. Do high-intensity exercise once a week, such as cycling 50 kilometers, playing soccer, hiking, etc. (stop other activities on the same day).

5. All exercise programs should be done according to one's ability. If the body is not adapted at the beginning, it can be reduced appropriately, and then gradually increased, but it must be persisted.

6. Pay attention to diet, eat more high protein foods (such as milk, soy products, beef, eggs, fish), eat more fruits and vegetables (such as bananas, etc.) can promote muscle growth, eat more whole grains (such as corn, millet, etc.), and drink more water. Eat less high-fat food. Some people say eating fatty meat is nonsense.

7. Take one 21 gold vitamin a day to supplement vitamins and trace elements that cannot be taken care of in the diet.

8. Try to maintain a happy mood.

9. Do the above points and wait patiently. You will be surprised after one year, as the changes in your body are very significant.

The above is the explanation on how to gain weight and become stronger. We hope everyone can understand it, especially for people with poor physical fitness, they must find ways to improve their physical fitness and increase their resistance.