Basic principles for effective weight gain for skinny people

A skinny body not only makes you less beautiful but also makes you look weak and lifeless. So how to gain weight for skinny people? Until now, this is still an endless topic, attracting the attention of many people. In this article, we will tell you the basic principles to help build the most effective weight gain plan for skinny people.

Basic principles for weight gain for skinny people

Owning a balanced body is always the desire of anyone, especially for people with a "skinny" body. To realize this wish, skinny people have applied all kinds of ways to gain weight. However, if you apply unscientific weight gain methods for skinny people, it will not help improve weight. It can even cause damage to the body. Therefore, when gaining weight for skinny people, you need to pay attention to:

Ensure nutrition

Nutrition is one of the factors that determine the effectiveness of weight gain for skinny people. To gain weight quickly, you need to have a reasonable diet, that provides enough necessary nutrients for the body. Fat is an ingredient that helps gain weight quickly and effectively. Therefore, the weight gain menu for skinny people should supplement enough fat and eat healthy fat. In addition, protein and fiber are also essential ingredients that you should not ignore.

A suitable exercise schedule for physical strength

A misconception is that you think that skinny people who exercise will become thinner. Regular exercise will help improve health, improve the digestive system, and stimulate appetite. However, to gain weight for skinny people, you should not exercise too hard, it is best to only choose exercises that are suitable for your physical strength.

Lifestyle habits of skinny people

Unhealthy lifestyle habits such as smoking, drinking alcohol, and staying up late... are the reasons why skinny people cannot gain weight. Therefore, to effectively gain weight for skinny people, the best way is to adjust your lifestyle scientifically such as limiting the use of stimulants, getting enough sleep,...

Why do skinny people keep going to the gym but still cannot gain weight?

Many people wonder that, despite applying all the methods of eating and exercising, they still cannot improve their weight. The main reason is that you are implementing weight gain methods for skinny people but not properly, what exactly is it?

Not calculating Calories in - Calories out

The amount of calories needed for a normal person is 2000 kcal/day. To gain weight skinny people, need to provide more calories to the body, ensuring that the amount of calories consumed is higher than the amount of calories burned.

Too much Cardio

Cardio exercises are very good for the body and cardiovascular health. However, doing too much cardio is not good for skinny people. Cardio exercises hinder the activity of rapamycin - a necessary factor for muscle gain. Therefore, to gain weight for skinny people, you should only maintain cardio exercises at a minimum level.

No rest days in the training schedule

Reasonable, regular training helps skinny people gain weight. However, if you train continuously, without rest days, it will make you tired and exhausted, and your body will not have time to recover. Therefore, training should also be balanced with rest time.

Too light training

On the contrary, exercises that are too light will not help you achieve your goal of gaining weight for skinny people. Therefore, the best way is to choose exercises that are within your strength. When your body has adapted, you can increase the intensity accordingly.

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Drinking coffee to lose weight, good or not?

Nowadays, many people drink a lot of coffee every day because they think that drinking coffee to lose weight is very effective. Is this method excellent and safe for the user's health? Let's join us to answer the above question through the following article.

Drinking coffee to lose weight, is it true?

The trend of drinking coffee to lose weight was introduced and became popular in the book "The Coffee Lover's Diet" by American author Bob Arnot. According to him, drinking coffee many times a day can increase metabolism, burn fat, prevent calorie absorption, and reduce appetite. Specifically as follows:

Reduce appetite

Some studies show that if you drink coffee right before eating, it will limit appetite and reduce calorie consumption. However, few people do this, most have the habit of drinking coffee about 3 - 4.5 hours before eating. At that time, the way to drink coffee to lose weight does not seem to affect the amount of food you take in.

Stimulate metabolism

Coffee actually can increase metabolism and promote the burning of calories and fat in the body.

Impact on fat cells

When drinking coffee to lose weight, caffeine will increase the concentration of epinephrine (adrenaline) in the blood and stimulate the nervous system to send signals that directly affect fat cells. This will promote the breakdown of fat and release energy into the blood. However, the process of releasing fatty acids into the blood will not help you lose weight if you do not burn more calories than you take in.

Harmful effects of using coffee to lose weight

Before applying the method of drinking coffee to lose weight, you need to carefully consider the possible harmful effects:

Coffee has too much caffeine

Drinking coffee to lose weight can increase metabolism largely thanks to the caffeine content. However, if the amount of caffeine in the body is too large, it can pose many health risks such as heart attack, headache, insomnia, high blood pressure, osteoporosis, or even depression.

The reason is that caffeine is also a diuretic, so it will make you go to the toilet more often. At that time, many important electrolytes such as potassium and calcium will be lost along with the amount of urine excreted. Too much potassium loss will lead to hypokalemia, affecting muscle control and heart function.

Coffee makes weight gain easy to return

The truth is that it is very difficult to lose weight if the diet requires a significant reduction in calorie intake such as drinking weight-loss coffee. At that time, the body will switch to survival mode, slowing down the metabolism, and thereby reducing the amount of calories consumed. Not only that, hormonal changes will reduce the amount of leptin hormone (which plays a role in promoting the feeling of fullness and sending signals to the brain to stop eating). You will crave food and if you cannot resist, the result is weight gain again as before.

Not safe for health

From the above analysis, it is easy to see that drinking weight-loss coffee is not a safe method. On the contrary, it also has many potential risks to the user's health.

Instead, you should apply a scientific, healthy diet, with lots of green vegetables, and fruits, drink lots of water, and combine with regular exercise. That is the safest and most effective weight loss method.

Learn How To Meditate To Cure Insomnia

You are worried about your insomnia every night. Currently, meditation is a scientific and effective practice to help cure insomnia. Meditation brings you many health benefits both physically and mentally. Join us to learn how to meditate to cure insomnia.

Instructions for meditating to cure insomnia

Preparation

Before meditating to cure insomnia, you need to prepare the following steps:

• Find a quiet and noise-free place: This is an important factor in meditating, especially when you are just starting. You can increase the feeling of relaxation by using essential oils, and scented candles and reducing the light in the room.
• Use a cushion: The meditation process lasts at least 15 - 30 minutes, so you may experience fatigue and soreness in the buttocks. You should find a small cushion to use during the meditation process.
• Wear loose and cool clothes: Wearing tight, tight, and thick clothes can make the body uncomfortable and distract you. Therefore, you should wear loose and cool clothes when meditating to cure illness to avoid distraction.
• Choosing a time to practice: When you first start, you should meditate at a time that makes you feel comfortable (early morning or before going to bed).
• Set a timer: You should prepare a stopwatch to ensure that you meditate for the minimum amount of time.

Meditation stage

Here is the correct method of meditating to cure insomnia:

• Sit on a mattress and keep your back straight. Cross your legs or stretch them out.
• Place your hands on your knees or thighs. Relax your hands comfortably, do not hold or cling to your legs.
• Tuck your chin slightly and close your eyes to avoid distractions. You can open your eyes while meditating if you feel uncomfortable closing your eyes.
• When you first start, you should only set a timer for 5-10 minutes. After about a week, you can gradually increase the amount of time.
• Close your mouth and make sure to breathe through your nose when you calm your mind.
  
  
  
  
  
  
• After all, the core of meditation is to focus on your breathing. This is the stage where the brain eliminates stress, and anxiety and thinks positively.
• During meditation, you can focus your thoughts on another issue (work, family, friends, etc.). At this time, you can count your breaths to refocus.

Healing meditation is a popular therapy in modern life today

Nowadays, people tend to regularly pay attention to practicing exercises or subjects to improve their health. Therefore, to practice healing meditation effectively and flexibly, you can go to the center to have a suitable yoga meditation space and have an instructor to monitor.

12 Most Effective Way To Reduce Double Chin And Face Fat At Home

A double chin is considered a defect on the face. Having a double chin will make you look more flabby and visibly older. The cause of excess fat in this chin area can be due to the amount of fat accumulated when you gain weight or because the chin skin has aged, sagged, formed folds, etc. To treat a double chin, let's do 12 simple ways to reduce double chin in the following article.

1. Facial muscle exercises are the most effective way to reduce double chin

There are many facial exercises to help remove a double chin that you can apply:

• Rotate your neck clockwise and counterclockwise, 10 times in each direction.
• Pronounce "a", "e", and "i" with your facial muscles stretched as much as possible. Keep each sound in your mouth for about 5-10 seconds.
• Massage the chin area for a few minutes every day in a clockwise direction to help firm the skin around the chin and keep the skin smooth and fresh.

2. How to reduce double chin by losing weight

When you gain weight, increased body fat is one of the main causes of a double chin. Jogging, swimming, cycling, or any exercise are all effective ways to burn excess calories and reduce fat all over the body, especially in the neck area.

3. Creating a habit of chewing for the jaw muscles is a popular way to reduce double chin

One of the best ways to do this is to chew sugar-free gum. Chewing gum many times a day will help the muscles under the face work continuously, "dissolving" the chin fat, and shaping your face to become slimmer.

4. Drink plenty of water - a simple but effective way to reduce double chin

This is also an effective solution to help eliminate ugly double chin. Because water keeps the skin moist and prevents sagging. However, you should avoid carbonated and sugary drinks, because they not only affect the health of the skin, causing acne but also hurt the entire body.

5. Apply a warm water bottle to your face

This is a very popular way to reduce facial fat in Korea. You just need to prepare a glass or clear plastic water bottle. Every day, after washing your face, apply moisturizer, then apply a warm water bottle to your face. Roll the water bottle from bottom to top, then repeat this many times, on both sides of the face and the double chin. The maximum time for each application is 20 minutes. When applying a facial compress regularly, you will see your face become firmer, your skin will be pink and tight, and your double chin will be reduced very effectively.

6. Walk with the right posture

A slouched posture can easily weaken the muscles in the chin, jaw, and neck. Sitting in the correct posture with a straight back, shoulders following the back, and head held properly will reduce the risk of a double chin.

7. Lie on a low pillow, just at the level of the neck

The habit of sleeping on a high pillow will make it easy for you to have a double chin. Because the neck is bent when lying on a high pillow, the chin is moved too close to the neck area, causing fat to accumulate, which will cause a double neck in the long run. Use a lower pillow when sleeping to adjust the jaw muscles to the correct position for a neater neck.

8. Practice Yoga

Regularly practicing Yoga postures helps to affect the muscles of the whole body, including the face, so it will effectively reduce double chin fat. Yoga also affects the thyroid gland, nerves, and muscles, regulates hormones contained in the endocrine glands, balances emotions, and effectively relieves stress. You can practice Yoga alternately with Gym sessions to bring maximum fat loss results.

9. How to reduce double chin by tilting your head back and whistling

This exercise helps you relax your muscles and neck extremely well. The method is extremely simple, you just need to sit up straight and tilt your neck up while your lips are in a whistling position. You hold this position for about 15 to 20 seconds. Note that during the process, try to keep your lips relaxed, and try to hold your neck tight to create tension.

10. How to reduce double chin by kissing the sky

This is also an effective method to reduce double chin and is extremely easy to do.

How to do:

• Relax both hands on both sides of the hips, tilt your head back, eyes looking straight up at the ceiling.
• Perform the action of kissing the ceiling by pursing your lips and moving them as far away from your face as possible.
• Do it continuously 15 times.

11. Apply a mask to help firm the skin

Loss of facial skin is also the reason why the face looks flabby and fatter. Applying a mask will help even out the skin tone, increase skin elasticity, and thereby help slim the face. An egg-white mask is the perfect formula for your skin. You can combine egg whites with oatmeal, honey, or lemon. Use regularly 2-3 times a week for best results.