Why spend time working out without muscles? I think there may be the following situations that need the attention of fitness partners: 1. Because there is too much body fat, it is not so easy for people with too much body fat to become muscular men. Generally speaking, only when body fat reaches a certain standard, muscles will slowly emerge. For such a small partner, it is recommended to reduce body fat first, and then do some weight-bearing exercises to increase muscles.

2. For some small partners with low body fat and thin body, don't do too much aerobic training during exercise. Because when you do aerobic training, you will consume a lot of calories, and if you are still thin and leave your body in a state of insufficient energy, your body will not only lose body fat, but also lose some muscles, which is one of the reasons why you spend time in fitness without muscles. Therefore, such a small partner needs to do less aerobic training and do more weight-bearing training when exercising. Remember to stretch and relax your muscles after training.

3. For some small partners with normal body fat, it may be that their weight-bearing training intensity is not enough. After warming up during fitness, you should do some strength training. You can plan how much to do every day and do several groups every few days. Increase the training volume. And which part you want to practice, and practice in a targeted way during exercise. Also, you can eat more protein in your diet. Friends around you either have a fitness meal or eat boiled chicken or protein powder at night. This requires you to calculate your usual energy consumption and intake.

Pay more attention to rest and sleep while your muscles grow.