Adequate sleep can certainly promote health, but it is a bit alarmist to say that lack of sleep is the biggest harm to fitness.

First of all, if you can't go to bed early and don't get enough sleep at night, you can take some time to have a rest at noon, which will also relieve fatigue.

What is important for long muscles is the supply of nutrition. The daily food should be nutritionally balanced, and the amount of protein should be appropriately increased.

Of course, the most important thing is to keep exercising. You can make a timetable and plan the number of exercises per week, the type of each exercise and the corresponding amount of exercise. Plan according to your own state and adjust in time.

If there are people who exercise together and promote each other, it is of course good.

I'm gaining muscle, too, Cheng Xiao.