1, body fat rate. No matter how fast you want to gain muscle, you should pay attention to the amount of sebum. Never let the fat exceed the healthy level, otherwise it will be very painful to lose fat.

2, must constantly increase the weight of the stimulus. The human body is very reluctant to grow muscles, and you must constantly break the muscle fibers. This is a long process. It is not easy for many thin people to gain 2-3 Jin of meat a month.

3. Optimize your absorption. Some people's so-called poor absorption is actually because they have no exercise, so they have no appetite. Some people do have malabsorption, which may be intolerance to certain foods. You can eat fish if you are intolerant of egg white, and try chicken if you are intolerant of fish. You can try whey protein powder, and ordinary whey protein powder can try hydrolyzed whey protein powder for gastrointestinal discomfort ... In addition, it is useless to eat protein alone, and you should keep enough carbohydrates and vegetables.

4. Lazy! Muscles are in the gym. Weightlifting in the gym only stimulates muscles and causes slight damage to muscle fibers. Need scientific nutritional support and adequate rest, especially sleep. The secretion of human growth hormone during deep sleep is three times that during waking. Friends who want to gain muscle can consider sleeping for an extra hour every day.