1/ Eat to gain weight Eat more than three meals a day : If your body’s metabolism is innately too fast, three meals a day will not help you gain weight. Your body burns calories pretty quickly, so you need to provide enough calories for your body to use immediately. That means you don’t just eat when you’re hungry, but eat several meals a day. You can eat 5 meals/day to gain weight. Eat a lot and ensure adequate nutrition (Image source: internet) Food in each meal must contain a lot of calories: Divided into 5 small meals, low-calorie meals will not be enough to provide the body; You need high-calorie meals. The menu for each meal must be the same as in a restaurant, with a main serving of meat, vegetables and carbohydrates. Eating a lot of these foods can make you feel uncomfortable, but it’s the best way to help you gain weight. Stick to foods that are rich in nutrients : To increase body weight, eat foods that are rich and rich in nutrients. While you can easily gain weight by drinking sugary sodas and eating pizza every day, such a diet can damage your metabolism and make you fat instead of building muscle. corn. When choosing food, follow these steps: Focus on foods that are high in protein, fat and carbohydrates : These are the three basic ingredients that not only help you gain weight, but also keep you healthy. Incorporate foods that contain protein, fat, and carbohydrates at each meal to keep your diet balanced. Here are some foods that you can use: Drink a lot of water: Water helps your body process excess protein and calories. Drink several glasses of water after each meal to avoid dehydration. If you are working out to gain weight, remember to drink 10 glasses of water a day. 2/ Strengthen muscle training Focus on bodybuilding exercises: Bodybuilders know that the best way to gain weight is through bodybuilding exercises. This form of exercise will make your muscles bigger and stronger. You can exercise at the gym or buy equipment to exercise at home. This is an integral part of weight gain, planning to exercise several times a week. Strengthen muscle training (Image source: internet) Work out other muscle groups : Maybe you just want to strengthen certain muscles, but you will see the benefits of working the whole body instead of just one muscle area. Take equal time to exercise your arms, back, chest, abs, and legs. Instead of working all muscle groups in one day, alternate training each muscle group so that the rest can rest between workouts. Train your muscles but avoid hurting yourself : Your muscles will be built when you put pressure on your muscle fibers by pushing them to the limit every day. This is done by lifting a moderate weight dumbbell and doing it over and over until your muscles get tired and sore, but avoid injuring yourself. Drink milk shake eggs to supplement protein right after each workout : According to research done at the University of Birmingham, energy supplements will help you improve endurance during exercise. Eat a banana, some dried fruit or drink a milk shake for an energy boost right after a workout. Relax : Let your muscles rest between workouts, this is an important way to make your muscles bigger and stronger. Your muscles will rebuild while you rest, so never train before your muscles are ready and don’t train the same muscle group two days in a row.

Before hosting the Miss Universe 2020 program, male MC Mario Lopez is a name that is not strange to TV audiences. He used to host beauty shows like Miss Universe 2007, Miss Teen USA, Miss America, MC for X-Factor and American Best Dance Crew. Male MC born in 1973 impresses with his toned body and excellent 6-pack abs. Mario Lopez said keeping fit is one of his top priorities, alongside developing his career and taking care of his family. Lopez loves working out at the gym, he shares his workouts in great detail in a book called Mario Lopez’s Knockout Fitness. The actor was also passionate about wrestling and boxing when he was in high school. Lopez is quite good at boxing, having beaten a number of amateur boxers. Lopez also prefers individual sports over team sports because he doesn’t like to rely on anyone but himself. When he was young, the actor did a lot of weightlifting. Currently, he does moderate weightlifting, incorporating more cardio to lose fat and maintain muscle mass. Mario Lopez always tries to maintain sports despite his busy work schedule. He designed many compound exercises for the entire muscle group of the upper and lower body. During the first day of the week, Mario Lopez does a lot of body circuit and cardio. The actor also walked and sprinted for 30 minutes. For the abs group, Lopez hangs lower leg crunches, double crunches, cable wood choppers, and decline bench press sit-ups. Mario Lopez boxing on Tuesday. Boxing is the perfect choice to get rid of excess fat in the arms and legs. By Wednesday, his schedule is similar to Monday. Lopez dedicated Thursday to working out her legs and butt. In addition, he also does cardio and endurance exercises for 30 minutes. The actor spends 10 minutes on stretching exercises. Mario Lopez works out his core and abs on Friday. In addition, he spends 20 minutes doing HIIT (high-intensity interval training). Followed by 30 minutes of endurance lifting and 10 minutes of stretching. On Saturday and Sunday, the actor only does 20-30 minutes of cardio. Besides going to the gym, Mario Lopez follows healthy eating habits to stay in shape. He likes to eat complex carbs in the morning like oatmeal or Ezekiel bread (whole grain bread). The actor likes to have cereal for the first meal of the day. As a child, Lopez got up early and prepared herself a bowl of cereal. His kids also do this every Saturday morning. Mario Lopez loves milk, it appears in his family’s daily diet. Lopez and his wife and kids also love tacos. The couple often encourage their children to make this cake themselves. For Mario Lopez, healthy eating is an important part of a healthy lifestyle. The actor said that everyone should pay attention to their portions and eat in moderation. Photo: IT. Invite readers to watch the video “Remarkable weight loss achievements of Miss Vietnam, runner-up”. Source: Yannews.com

Kieu Trinh Xíu’s real name is Nguyen Hoang Kieu Trinh, she is known as a hot girl with mixed rice paper, hot girl with milk tea. Now she was born in 1994 and is a potential actress in the Vietnamese entertainment industry. Kieu Trinh possesses a sweet and fragile beauty like a muse, with a luxurious style of dress and brand name, she is also known as one of the rich kid in the village of Vbiz young actors. Kieu Trinh owns bobbing hair, smooth and perfect skin like a muse. The rich kid in this actor village is also regularly assigned to the female role thanks to her sweet beauty and innocent acting skills. Recently, hot girl Kieu Trinh milk tea also showed off her beautiful bust in a series of daring bikini, white skin and standard measurements of three rings to help her attract attention on the online community. The thin and thin shoulders that the girl wished to have of Kieu Trinh, her friend cleverly showed off her figure with a trendy, off-shoulder bikini that was in the right place. Kieu Trinh’s slim and tight waist without excess fat has received many happy compliments from friends, relatives, colleagues and fans. On her personal page, Kieu Trinh many times showed off her prominent abdominal muscles, making her eyes so excited, her plump and sexy bust was also a topic of discussion on social networks. Kieu Trinh’s slim and slim legs make her eyes flutter, it can be said that she is one of the best-looking actresses in Vbiz. Despite having to wear a lot of makeup, Kieu Trinh rarely gets acne, she takes advantage of her free time to let her skin breathe, and moisturizes enough to keep her skin smooth. Kieu Trinh’s skin is also carefully cared for. Every time she goes back in the sun, she usually has to let the skin calm down, then lotion with a lotion so that the skin does not darken or damage. Invite readers to watch the video: The Life of the Feminine of the Generation of RICH KID VIETNAM Surprise People in Love – Source: YAN News

Gymnastics is now a familiar concept for many women. Anyone wishing to lose weight, stay in shape or even gain weight can turn to the gym as a cure. However, “hard work” is never easy. The average person who practices to keep his weight has seen many difficulties and challenges. Have you ever wondered what a professional athlete will go through? The girl of Gia Lai land, Tran Nhu Quynh, will answer that question. Tran Nhu Quynh was born in 1996 and has been charmed by practicing for more than 5 years. The female student of the Pharmaceutical industry has excellently won the Miss Bikini category under 1m60 at the Aesthetic Showdown Vietnam 2020 Fitness Congress. Currently, Quynh is rushing to prepare for the next battle, the Beach Man-and-Woman Fitness Dissolution which will take place on May 9. Her body is about to reach the threshold of normal subcutaneous fat dryness. Today, many people exercise for the purpose of improving their health and physique, but to say sacrificing a part of youth and contrary to the concept of the body of society like Quynh, there is not much. She whispered that the charm to make her go contrary to the branch stemmed from the disparaging words of her appearance. Few people know that, “The Queen of Bikini” also started as a chubby girl with a weight of up to 68kg while only 1m62 tall. “At that time, I also went through many measures to lose weight. While fasting, learning to dance, zumba and working hard, but the weight is not only poor, but also severe stomach pain ”. And Quynh went to Saigon to study, then was exposed to the gym and was “addicted” ever since. “Addiction” is because it gives results after just a short period of seriousness, slim body and improved health every day. The usual work that was not possible before, now it is done gently, such as helping parents carry water, carrying dozens of rice, or even helping the family to build a tank. Although it is not heavy, it is very drowning because in the countryside, the sun is scorched, and it takes strength to bear it. That is probably a miracle of Quynh compared to other girls of the same age. However, her path was also difficult at first when she was not supported by her family at first. At first, parents were a bit restrained and protested because they saw their daughter practice to grow up and was afraid of not marrying. In addition to the impact of the neighborhood: “The girls in the gym look like a man, they all look like a girl” or “There is no girl like her”, so the tension added to the tension. But because of the fire of passion burning in his blood, Quynh had to sit down many times and coo for his parents to understand. She had to reassure her family that she would complete well with her studies, not because of training but quitting halfway through. Studying pharmacy was very stressful, so the gym with Quynh that day was the most effective psychotherapy. “The job I choose must not only be muscular, but also mentally strong. During the 5 years I still have to receive many disparaging comments from other people just because they are different in profession. Sometimes I want to wear a dress, but I am not only encouraged but also disdain: big, big, ugly, disgusting, … Honestly, I was a bit upset at first but now I get used to it. Each person has a preference, a point of view of its own beauty. I respect everyone but at the same time also hope to receive understanding and sympathy. ” Talking about the process of cutting to get on the competition floor, Quynh confessed that it was a pain: “This time, Quynh cut the epidemic and no one gym opened in the countryside. This is a great pressure but also a challenge to overcome. I have to wake up at 4am every day to jog for 10km in 2 hours. After lunch, I usually do HIIT exercises at home for 45-60 minutes. At night, invite mom to walk to both burn calories and motivate parents ”. 1 upper body training session of athlete Tran Nhu Quynh. The last month is the sprint period, Quynh has to step up to cardio. One day, she has to run from 15 to 17km and cycle for 3 hours, divided equally between morning and evening. In the morning she will usually fasted cardio for 30 minutes to speed up the fat burning process. After that, you will recharge and continue to lift weights. Quynh usually exercises 2 muscle groups in 1 day and is very strict during the resting period, resting only 15-30 seconds per set and 1 minute between exercises. Total weight training will take place in about 1.5-2 hours. Thus, 1 day she has to practice 8-9 hours. Not only training, Quynh is now a coach, so he has to alternate between training and teaching, so 1 day for Quynh is equal to 2 days of ordinary people combined. She has to bring clothes to change constantly because she sweats a lot. The menu of an athlete preparing to go on the floor is very strict. Quynh is easily absorbed, easily fat, so before cutting, she must eat healthy before a month. Every day, she has to calculate the correct calorie print index, not lacking and not at all. After getting into that stage, she became even more strict about the menu. She was forced to cut down on the ration to better fit her competition category goals. Currently, she only consumes 1,300kcal per day and continues to decrease. Quynh dropped a total of 13kg to prepare for the upcoming contest in Phan Thiet. The menu now only has 200 grams of sweet potatoes, 10-13 egg whites, vegetables and a little guava with added vitamin C. “Quynh sets a lot of goals for the competition and Quynh’s desire is to weigh 50kg. to be as harmonious as possible. Speaking of which, it must be said that passion and perseverance are key. Eating must be correct every number and must not eat bad food for best results ”. The female athletes’ meals were divided into boxes very skillfully. The ration is small, but the dishes are varied to avoid stress. Previously, the bikini contest did not require weight but only height, but once she lost from 68kg to 51kg but her muscles were still too big due to training over the years with other contestants. Therefore, this time she must try harder. “ Not only did I take supplements during the cutting season, but every day I had to supplement with fish oil, Glucosamine, Whey Protein, Biotin, K2-D3, Vitamin E, CLA, and EAA. These are all active ingredients that cannot be synthesized by the body, so it is necessary to load more “- Quynh said. European athletes are also ordinary people. When he ate less and exercised a lot, Quynh was also very tired, sometimes dizzy and starving. To alleviate her hunger, she would eat a little more of the next meal, however, the total calories printed for the day remained the same. If you finish the menu and you’re still hungry, then the ultimate way to go to sleep … Quynh said: “The subject requires intense psychological struggle. We also crave food, we know how many delicious dishes in front of us. The contestants on the stage more than lose each other in this eating discipline ”. By the way, she also gives advice to some women that, instead of forcing weight in a certain period of time, maintain a healthy lifestyle with an exercise regime as well as controlled eating. From then on, women will be both healthy and beautiful and enduringly beautiful over time.

4 years ago, the Saigon girl used to have a heavy, chubby body with a height of 1.51 m, and a weight of 60 kg. “When I worked as a make-up and a cosmetic salesman, I often received a lot of criticism and gossip from everyone. Even because of my appearance, I was denied feelings”. Before going to the gym, Dam had a plump, round body. At the end of 2016, Dam went to the gym to lose weight and change his appearance. She practices herself 2 hours a day. Her aim is to lose weight, belly fat and increase body strength. “Unarmed” comes to bodybuilding, at first, she was both self-conscious and had no instructor, so she was very shy. Because of practicing the wrong posture, not knowing how to eat, for a long time, Dam practiced very hard but had no results. At that time, she thought she would give up. Then, things changed when Dam met his fitness coach. After a year of training, Dam said she achieved the desired weight, toned body, she continued to work out to gain muscle and lose fat. Once you have gained muscle mass and good health, new Protein focuses on fat loss to build the body you want. She prioritizes high-intensity exercises, movements such as squats, push weights. “In the beginning, I asked a trainer or a friend to lift weights to avoid wrist, chest or shoulder injuries. Experience for beginners is not to imitate people who have practiced for a long time or do exercises. too heavy for the ability “. In terms of diet, a girl born in 1992 tries to get protein from lean meat, fish, seafood, eggs and fiber from vegetables. As for the amount of starch, she will change with each stage need to gain muscle or lose fat. Besides, she divided into many meals a day, limiting sweets and processed foods. Currently, Thanh Dam is an athlete and a fitness trainer. Possessing a toned and muscular body, Dam began to register to participate in bodybuilding competitions. She confidently shows off her muscular muscles that are not inferior to male athletes. In 2018, Thanh Dam won the bronze medal at Muscle Contest , organized by IFBB International Fitness Federation. After a year, she ranked No. 2, bringing home the first gold medal in her career. “Gyms help my life change completely. From a girl who always has low self-esteem, I become a coach, an athlete. Better health, more confidence, I self-adjust the way I dress and style every day, “she said. Long time attached to exercise, protein more about bodybuilding and nutrition. Not only does she help herself, she also supports other girls. “Many of you feel guilty about appearance, so they are shy, dare not express their personality, just like me before. Maybe because of empathy, we practice together, support each other to be beautiful. Besides the main job, I am.” A community of female friends has been established to share the secrets of beauty and keeping fit. Being healthy is not to show off to anyone, but to be more confident and love themselves “, Dam concludes.