From three meals a day to five or six meals a day.
To gain muscle, thin people should eat more first. You don't eat much, and you don't have enough nutrition and strength to exercise. Therefore, you should change your eating concept and eating habits, don't wait until you are hungry, change from three meals a day to five or six meals a day, and eat once before going to bed.
Don't run, lift weights.
To gain muscle, you must exercise, but not aerobic exercise. Running is just aerobic exercise, and it won't make you gain muscle. To gain muscle, we must first adapt to weightlifting and lift dumbbells. If you haven't exercised in this area before, you can give yourself an adaptation stage, lift dumbbells at home, exercise muscles in a small range, and give muscles a transition period.
Go to the gym and ask the coach for guidance.
When you grope for yourself, the method is often wrong and you can't stimulate your muscles to the greatest extent. The method is wrong, and it is useless to practice more. Therefore, after lifting dumbbells at home and getting used to it for a period of time, you must go to the gym, use professional muscle building equipment, ask a professional coach for guidance, and exercise regularly and quantitatively according to your body parts every day.
Find a partner who also wants to gain muscle.
Many times, weightlifting can't be done by one person, and it takes two people to cooperate to complete the exercise. Besides, with a partner who has a common dream, you will stick to it longer. Because muscle gain is not a day or two, it takes years of persistence to be effective.
Only practice for an hour every day.
Don't practice for three or four hours a day in order to be eager for success. That will not only have no effect, but also hurt the muscles of the body. Muscle gain is a long process. Insist on an hour every day, exercise with the right methods and steps, and do it repeatedly every day to see the effect. You can't eat hot tofu if you are impatient!
Sleep more every day.
To gain muscle, you need not only constant exercise and eating, but also constant sleep. You can't gain muscle if you don't sleep or have poor sleep quality. If you don't sleep well, or have poor physical fitness and no fitness foundation, don't gain muscle rashly. The premise of muscle building is to have a certain fitness foundation. If you have a bad sleep, you should go to Chinese medicine to recuperate, eat more health care products, enhance your body's resistance, and constantly gain muscle during sleep.