Specific exercise time According to your living habits, you can arrange suitable fitness time without affecting your work. For example, your working time is 10, and your off-duty time is late at night, so it is more appropriate to exercise in the morning.

① Weight gain diet

Divided into two stages

The first stage is the fattening stage. If you eat 2000 calories a day and consume 1000 calories, the remaining 1000 calories will turn into your fat, that is, gain weight. If you eat 2000 calories a day, but consume 3000 calories, this is to lose weight. Don't avoid eating at this stage, eat high-calorie things and eat high-protein and high-carbon water.

The second stage is the muscle training stage. After normal weight, the diet will change, but it is still dominated by high-carbon water and high protein.

② Fitness exercise

Fitness is divided into aerobic exercise and anaerobic exercise. Aerobic exercise includes swimming, running, playing basketball and cycling. Can exercise heart and lung function, enhance physical fitness, especially suitable for fat people to lose weight.

Anaerobic exercise is mainly based on strength training. The main function of anaerobic exercise is to increase muscle circumference and strengthen muscle strength, which is suitable for us thin people to gain muscle. It is not recommended that you do too much aerobic exercise. Aerobic exercise is only used to warm up before training. It is recommended to go to the gym to exercise, with more equipment and more concentration, and to meet a group of like-minded people and cultivate their interest in fitness.