At the beginning, it is best to make a weekly cycle plan for yourself, usually chest, back, legs, shoulders and arms, and rest for another two days. You can also practice for three days, rest for one day, rest for two days and rest for another day. The general weight is 8- 12. Note that the maximum weight is 12. Too much will be aerobic, too little will be easy to deform, so you can choose 12 at the beginning of the action to get familiar with the last 8. Generally, three actions are selected every day, and each action has 3-4 groups. For example, if you have a chest, you can choose to push up and down, bend your arms in parallel bars and fly flat. This can exercise the upper, lower and middle bundles of pectoralis major. Exercise your joints before each exercise, and then do a 1-2 warm-up group before the first formal group. For example, chest, you can do an upward tilt bench press of 1-2 in each group 15-20. Of course, you can choose a small weight and let the muscles and joints get full congestion and activity before starting the formal group.

If you are tired, it's actually because you haven't exercised for a long time, so if you haven't exercised for a long time, you don't have to formally enter the plan in the first week. You can do 1 group for each movement, and enter your own training plan after 1-2 weeks of adaptation.

By the way, fitness is very important. It's no use fishing for three days and casting a net for two days. If you practice for three months according to your own plan, it will definitely have an effect.

Secondly, fitness is actually three points of practice, three points of rest and four points of eating.

Practice hard and stick to it. Of course, rest is also essential. If you stay up late and sleep less than 8 hours a day, you will never be strong, because only by sleeping can your muscles be fully repaired. Of course, eating is also important. You won't get fat if you practice without eating. Generally speaking, you'd better add at least 1 meal a day. After 30-90 minutes of exercise, 3-4 eggs will turn white, the yolk will be lost, and the yolk has cholesterol. Eating an egg yolk every day is enough.

The rest of the meal process increased the intake of protein and vitamins.

If you can do these three things well, come to me if you don't gain weight.