Fitness and muscle building can generally change themselves from three aspects: diet, fitness and sleep.

Diet:

You should eat high-quality food rich in carbohydrates and protein, and eat five or six meals a day. You need to eat 6 grams of carbohydrates and 1.8 grams of protein every day for a weight of about one kilogram. For example, the body weight 120kg, and the daily intake of enough carbohydrates and 100g of protein. Foods rich in carbohydrates are: rice, noodles, steamed bread, potatoes, sweet potatoes and other foods rich in protein are: egg white, chicken breast, beef, shrimp and so on.

About fitness:

1. First, train large muscle groups. Thin people want to see the effect of getting stronger quickly, and give priority to training large muscle groups, including chest, back and legs, which is also the most important way to gain weight.

2. Methods: Heavy weight, high group number (4-6 groups), 6- 10rm, compound movements, mainly free weight, such as squat, hard pull, pull-ups, bench press and other multi-joint movements. Rest between groups for 60~90 seconds. With the weight increasing, the muscles will grow up slowly.

3, planning, training for 3 or 4 days a week, you can refer to the following training plan, and then adjust according to your own situation: Monday: chest+arms three heads; Tuesday: legs+shoulders Friday: back+arms two heads Sunday: legs+abdomen

Sleep:

Muscle repair and growth are carried out during sleep at night, and growth hormone is also secreted during sleep, so if you want to gain muscle, you should ensure at least 8 hours a day.