One: the training is not in place, and the training intensity and duration are not reached.

Two: I can't eat, and my nutrition can't keep up. How can you gain weight?

Because fitness is first of all a way to communicate with the body, followed by more skills and greater weight to help you complete correct and effective training and achieve the desired results.

Of course, we can't blindly pursue the number and quantity of groups. It is also wrong to ignore the quality of completion in order to reach this psychological figure.

Everyone should understand the truth that the high-quality 20KG barbell squat stimulates muscle growth far more than the inefficient and irregular 50KG squat.

So, please give up the external evaluation of you and focus on being yourself.

Secondly, a very important part is diet. You can see the proportion of diet by practicing three points and eating seven points.

Because the exercise time is less than 2 hours, and the recovery time by diet runs through the whole day, good nutrition supply can make muscles grow crazy.

For diet, Shu Dong has always recommended the concept of less oil, less salt and no sugar.

Sugar, in particular, is the most indispensable element in today's society, because many foods and fruits themselves contain a lot of sugar.

Of course, the cooked rice is not suitable for everyone, and it is easy to give up because it is too boring. Protein and carbohydrates should be supplemented in time after training, which is rich in chicken breast, beef, shrimp, eggs and broccoli from protein, and carrots, potatoes, purple potatoes and lettuce should be supplemented to balance other nutrients needed by the body.

Of course, it seems easy to do this, but it is actually very difficult. Because we have to hoard so many ingredients every day, we are too lazy to do it when we come back late from training, which can easily lead to insufficient nutritional supplement.

As for whether or not to drink protein powder, it depends on the individual, because many people are more resistant to it, think it is unhealthy, and even have many bad comments.