1. Set goals: First determine your fitness goals, such as increasing muscle mass, reducing body fat or improving strength. A clear goal helps to make an appropriate exercise plan.
2. Make a plan: Make a feasible exercise plan according to your own goals and fitness level. The plan should include various types of exercise, such as aerobic exercise, strength training and flexibility training.
3. Increase the intake of protein: protein is the foundation of muscle growth, so you must ensure that you get enough protein during exercise. It is recommended to take protein 1.2-2.0g/kg every day.
4. Strength training: Strength training is the key to increase muscle mass. Conduct full-strength training 2-4 times a week, including major muscle groups, such as chest, back, legs, shoulders and arms. 3-4 groups for each movement, 8- 12 times for each group.
5. Maintain recovery time: Give muscles enough time to recover and grow. At least 1-2 days of rest every week, so that muscles can be fully repaired.
6. Gradually increase the load: As the muscles adapt to exercise, the weight and difficulty are gradually increased. This will help to continuously improve muscle strength and quality.
7. Monitor progress: Record and check your exercise progress regularly so as to adjust your exercise plan. You can use a fitness diary or a mobile app to record your sports data and achievements.
8. Maintain perseverance and perseverance: It takes time and effort to gain muscle. Keep perseverance and perseverance, stick to the exercise plan, and finally you will see remarkable results.
9. Consider supplements: On the advice of a doctor or dietitian, consider using supplements to help increase muscle mass and recovery. But please follow professional advice and don't abuse supplements.
10. Pay attention to overall health: while exercising muscles, you should also pay attention to other health aspects, such as diet, sleep and decompression. A comprehensive and healthy lifestyle helps to achieve better fitness results.