Fitness time: Generally, the muscle state is the best from 4 pm to 7 pm, which is suitable for fitness.

Fitness cycle: Exercise 4 -5 days a week, and muscles need rest to grow.

Fitness method: If you want to be strong, you should exercise your whole body muscles, focusing on large muscle groups such as pectoral muscle, latissimus dorsi muscle and thigh muscle. The coach in the gym will usually tell you how to exercise these muscles with equipment.

Diet: If you want to grow strong, eating is the key. You need to supplement a lot of protein every day, eat more eggs every day (at most two yolks a day, others only eat protein), and beef. Attention! ! Be sure to have breakfast! ! Five meals a day. In addition to formal meals, other extra meals mainly supplement energy before and after training, and eat bananas and whole wheat bread before training. Eat some egg whites after training (within half an hour).

Finally, I wish you an early strength. Your height and light weight are really a waste. Come on! Fitness is to persist! ! !