Many people are not confident with her body, always feel something is missing, particularly those associated with weight. Which was contained to thin, too thin to fat. But what if your body is too thin and you want a little more plump and fresh looking? Just as obesity, too thin is also not good for the health and appearance. How to overcome this? You also need to apply the appropriate exercise patterns and diet balanced. Here are some simple tips that can be your guide.

Pattern sports

1. Focus on muscle strengthening exercise, not a physical exercise that burns fat. If you have been doing cardio exercises for 1 hour 5 times a week, then you probably burn more calories than you consume through diet. Therefore, it is better to reduce the duration and frequency of cardio exercise. In this way too, you still can maintain health.

But do not forget, during the first 12 weeks of cardio exercise, your muscles will not immediately increase. But you will be stronger because the muscles will contract more efficiently. After the first 3 months, continue the exercise by adding variations and increase the number of stretching exercises. Muscles will gradually increase the protein content experience, so that more shape.

2. Choose the exercise without weight but working on muscle groups. This is one simple way to build muscle mass. You can choose exercises like squats, deadlifts, bench presses, Barbell rows, pull ups and bar dips.

3. If using a load, choose a heavy load with low repetitions. Take time to rest about 3 minutes before moving to the next set.

4. Do enough exercise 2-3 times per part of the body. And be sure to do physical exercise with duration less than one hour. Short but its intensity increased.

5. Divide your exercise. Because thin you usually have a high metabolic rate, then you need to increase the intensity, but reduce the frequency. The following distribution patterns can be your guide:

* Day one: Chest, shoulders, and triceps
* Day two: break
* Day three: back and biceps
* Day four: rest
* Day five: leg and abdominal
* The sixth day: recess
* Day seven: rest

Diet

1. To gain weight, you must consume more calories than you burn the body, so multiply your consumption. Eat like you’ve never done before, but be sure to avoid junk food like donuts and chips and candy. Nutritional experts recommend you to consume 300-500 extra calories a day. You can do this by adding a little food, and more often consume snacks. Choose foods high in calories and add more complex carbohydrates such as grains and soybeans, especially if you also add a sports activity.
2. Begin eating 6 times a day (eat every 3 hours). This was declared effective way of increasing weight.
3. Add and subtract your intake of protein intake of simple carbohydrates. The body will use protein to build new muscles.

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