Fitness basically needs to practice four parts: chest muscles, shoulders (that is, deltoid muscles), back muscles and leg muscles. My training method is like this: four days a week, the first day of chest and triceps brachii, the main order is barbell bench press, dumbbell bench press, dumbbell flying bird, upward oblique bench press. These are the pectoral muscles, and then the third arm needs a narrow push with a barbell. The next day, the deltoid muscle needs barbells, dumbbells and side lifts. On the third day, back muscles pull-ups, barbell rowing, dumbbell rowing (difficult to move), biceps barbell bending, dumbbell bending, be careful not to borrow, the fourth day, legs, mainly barbell squat. The number of groups varies from three to ten. I can ask a coach for guidance when I go to the gym, but my fitness routine is absolutely professional. You can ask the coach for the main points. I used to be thin, but some people didn't want to get fat. If they want to gain weight, they must exercise hard and have enough nutrition. My diet is like this: at least two eggs in the morning, cereal, milk, high-calorie biscuits, beef and mutton, fish and so on. Lunch. Night and noon are basically the same, but the quality of sleep must be guaranteed! I suggest you run away. Some people say that running can lose weight, but running can strengthen your physique and increase your food intake, so as to achieve a strong body, from thin to strong! Don't eat and sleep blindly, the body needs exercise, puffiness is better than thinness, eat more fruits and drink more water to ensure internal coordination! Also, fitness must ensure quality and quantity, two hours a day is enough, but it must be practiced in place, and it is important to persist! If possible, try protein powder.