For fitness, there has always been a saying that "practice three points and eat seven points", which shows the importance of eating for your fitness. How to gain muscle is also related to what you eat. During muscle building, you should eat more foods rich in protein. Protein is indispensable for people who gain muscle or lose weight. Protein plays a decisive role in muscle building, but you must choose high-quality protein, such as eggs and milk.

Second, train more.

The process of gaining muscle requires you to constantly stimulate muscle destruction and then grow, so for those who want to gain muscle, your original training two or three times a week is definitely not enough. You need to increase the number of muscle training, so as to cause more stimulation and growth of muscles. Only in this way can the effect of muscle gain be more obvious. After the number of training increases, it is necessary to control the training intensity and not cause irreparable harm to the body because of the excessive training intensity.

Third, alcohol and tobacco should not be touched.

If you really want to keep in shape, you must quit smoking and drink less, because nicotine and alcohol in cigarettes will inhibit your testosterone secretion, and testosterone is an important component that can promote your muscle growth. At the same time, nicotine and alcohol will also reduce your own androgen secretion, making it more and more difficult for you to grow muscles, so don't touch alcohol and tobacco during muscle gain.

Fourth, keep a good sleep.

When you sleep, your muscles are in a state of recovery. Nothing can restore muscles and promote muscle growth better than sleeping, but you should pay attention to rest, not sleep. It is impossible to sleep for 5 hours today and 12 hours tomorrow. You must do a good job of sleeping regularly. Going to bed an hour earlier will give you more time to fall asleep.

The above are the methods summarized by "gentlemen" to gain muscle, but both muscle gain and fitness training need a persistent heart. You can't eat a fat man in one bite. If you want to be a muscular man, you must make up your mind, stick to it, believe in yourself and become a muscular man one day.