The effect of fitness to gain weight is related to the individual's physique, and also related to the strength of the fitness program implementation. I have researched and gone to the gym for a year and hired a personal trainer. The following is my coach, other fitness people, and the network discussion summarized in the main non-exercise TIPS, the whole fitness program will not be posted.

1) Equipment

Choose breathable clothes, cotton fabric for the best, wrist guards, hand guards, sweat-absorbing towels.

2) Energy

Carbohydrate supplementation, eat and drink 30 minutes in advance.

Pulse drinks, heavy muscle powder brewed drinks.

Bread with 1-2 bananas.

Protein powder brewed supplement,use shaker cup. met-rx size up , kombucha are good, this is recommended to the gym to buy will be more authentic. Many protein powders are equipped with multivitamins, if it is a simple protein powder, can be combined with vitamin B.

Workout can be eaten buffet at the end of the workout

3) Diet

High-calorie, high-nutrient and easy-to-absorb foods such as honey

Breakfast: Eat well and eat enough. Eggs, rice, milk. Drink a glass of honey water.

Morning snack: protein powder or nuts

Lunch: beef, pork and fish, vegetables

Dinner: beef, pork and fish, vegetables

Snacks: some easily digestible food, such as milk with cereal, eight-treasure congee, is not recommended to eat before going to bed.

4) Sleep and mind

Lunch break, rest by 11 pm.

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5) Other habits

Wash your hands before and after meals, try to share meals, avoid **** with cutlery. Rinse your mouth after meals, change your toothbrush regularly, and use mouthwash to clean your teeth after brushing.

What process of fitness leads to muscle growth and hypertrophy: The muscle damage theory suggests that when a muscle is damaged due to exercise, it will trigger a cascade of signaling reactions leading to muscle growth and hypertrophy. The matrix accumulation theory suggests that some of the substances accumulated during exercise may directly or indirectly stimulate the release of metabolic hormones, triggering the initiation of muscle growth mechanisms.

Showering half an hour after a workout promotes recovery.

A buffet can be eaten one hour after the workout to ensure protein replenishment.

Post-workout nutritional supplement: protein powder punch with bread and banana to promote protein absorption.

Note: To develop a long-term, targeted, reasonable amount of exercise fitness program, and then go to the implementation, which protein powder should be used in the case of enough exercise, otherwise Long-term use of protein powder harmful to the liver.