First of all, we must control the change of weight: gaining muscle does not mean losing fat. Fat loss can be changed in just a few weeks, but it takes months or even more than half a year to gain muscle. Although we can't measure the growth of skeletal muscle every day, we can judge the effect of muscle gain by observing the weight change. Usually, the weight gain in one month is controlled at around 1%- 1.5%, which is an ideal weight gain rate. Therefore, people who gain muscle must control the change of weight.

In addition, serious training: for people who practice muscles, the more they eat, the more they practice. If you don't increase the amount of training at this time, you will form fat accumulation in all parts of your body. It is suggested that training should be guaranteed at least three days a week, and the training content should focus on large muscle groups and multi-joint compound movements.

3. Adequate rest: According to relevant research, muscles do not grow during training, but during sleep and rest. Therefore, everyone must pay attention to ensuring adequate sleep, so as to effectively ensure that the body grows more muscles. Especially after effective training, physical recovery management is a very important link, so you must have a good rest.