First of all, diet is very important. You eat at least three meals a day, right? Now you eat six meals a day, and at regular intervals! Don't eat fried rice and soaked rice from now on. The diet is as follows: a cup of oatmeal at six o'clock in the morning, two pieces of bread, six egg whites, two pieces of grapefruit, a cup of whole whey protein powder at nine o'clock, and then some training at 12: 00. Eat about 200 grams of beef, a sweet potato, potatoes or a small bowl of rice, some broccoli or spinach. Train a cup of creatine powder, eat about180g of chicken breast at 6 pm, a sweet potato, some tomatoes, cucumbers and spinach, and eat some bananas after a glass of lemonade at 9 pm!
If you exercise, do one part a day and divide your body into five parts: arms, chest, shoulders, legs and back! For example, on the first day, do arms, legs and abdomen on the second day, chest on the third day, back and abdomen on the fourth day, and shoulders on the fifth day. . . Repeat this way and practice your abdominal muscles every other day. Morning and afternoon are fine. You may not be able to do the training action on my own. You can search Baidu for the training method video of chest muscles. Watch the video and you will know that each movement is about 6-8 groups, and each group is 8- 10 times. Remember, every day's training must reach the point where the muscles are sore, soft or even numb. The muscles have obvious congestion, indicating that the muscles are growing, and the parts that are done every day cannot be repeated. For example, practice your chest muscles today, but don't practice your chest muscles tomorrow, because in fact, after you practice every day, your muscles will have to be practiced. . . Hehe, it's like practicing for nothing. As long as you are willing to work hard, you can make a big difference in a month!