1. Eat less and eat more, and you will be full at every meal.
If you want to gain muscle quickly from a thin state, it is essential to eat less and eat more meals. Because the body consumes a lot during exercise, if the intake of calories and protein is less than the consumption, it can only achieve the effect of losing weight, which is not good for muscle gain. So be sure to eat less and eat more. Take me for example. Although normal eating habits advocate "eat well in the morning, eat well at noon and eat less at night", I have to eat well at breakfast, eat well at noon, add meals in the afternoon and have a good meal at night every day. If it's later, we'll have another midnight snack.
Even if I sometimes didn't want to eat at that time, I would force myself to swallow, so I gained weight very quickly. My plan at that time was to eat more, but it was not good for my stomach. This is also my own personal experience, so I suggest eating less and eating more. And you must keep good eating habits, eat as much food as possible with high protein content, and eat less food with high fat and sugar, because after a long time, you will find that muscle and fat will appear on your body at the same time.
2. Reasonable fitness plan
This is a very crucial point. There must be a reasonable fitness plan, because my roommate has been exercising for several years, so I will follow her fitness plan. He is two laps older than me, so I follow him every day. "Chest, back, arms, shoulders, legs, abdomen" was the exercise sequence at that time, and it is also what I follow now. Each part is trained separately. For example, today's plan is to practice chest, so we only do chest exercises and don't need to practice other movements. I won't say how to do this specifically, because there are too many.
? So make a plan from the beginning and do it according to the plan. You can do a small weight at first, and then increase the weight with the deepening of exercise, because only by constantly stimulating the muscles with more than your own weight can the muscles tear and grow. It may be a little difficult at first, but it hurts every time I finish practicing. This is normal. So just stick to it. (140kg)
3. Persistence is victory
? In addition to a reasonable diet and fitness plan, the key to fitness must be persistence. If you can't insist, then there is really nothing to talk about. Let me give you an example. In those four months, I went almost every day, and the time for an exercise was about three hours. If you are really tired or have something to do, you can have a rest, but it must be after a period. And at that time, as long as I had time, I ran to the gym. Even if there is a class, I think it doesn't matter if I don't listen, so I skip class (not recommended! ! ! )。
? Therefore, if you want to be strong, you must persist hard, and persistence is victory. You must have perseverance. As long as you grit your teeth and get through the most difficult period ahead, everything will go smoothly, so come on!