Weight before fitness 1 17 kg, now weight 140 kg. I've been here for half a year, and my height is1.78m. I'm really slim.
In essence, too thin to gain muscle and weight is training, diet and recovery.
Training: If possible, it is better to choose a gym, which is better than practicing at home in terms of equipment and atmosphere. Everyone is lazy, and it is inevitable to be lazy at home. When you get to the gym, you will have a fixed time to practice, and the effect will naturally be different. Be sure to pay attention to the standard of action at first. First of all, practice the movements from a small weight, lay a good foundation, don't worry, and find the feeling of the target muscle. When you have laid a good foundation, you will find that you have made great progress in the later period. At the beginning, we must focus on exercising the big muscle groups such as chest, shoulders, back and legs. Don't be too obsessed with small muscle groups, but do more complex movements of large muscle groups, such as chest bench press, shoulder press, back pull-ups, leg squats and so on. These are the places where we concentrate and produce the greatest effect. Heavy objects should also be used on loads to stimulate muscle growth.
Diet: Thin people have two extremes, some don't eat much, some overeat, or skip breakfast. First of all, we should have a regular diet, eat three meals a day, eat more high-protein food, not be picky about food, and have a balanced nutrition. In fact, you should have the habit of adding meals. After dinner, you can add meals every two hours and eat some bread, eggs and fruit. Multi-meals help to increase the total nutrient intake in a day and help the body absorb it. After exercise, I eat two bags of hankins muscle-building powder to supplement nutrition and gain weight.
Recovery: recovery is mainly rest. Only when you have a good rest can you exercise well and complement each other. Stimulating muscles during training leads to slight tearing of muscle fibers. At rest, the body is repaired and over-repaired, so as to achieve the purpose of increasing muscles. Also, don't practice every day, seven days a week, because there is no time for muscle recovery, and the effect is not good. You can choose to practice one day and take a day off, or practice two days and take a day off. Ensure 7-8 hours of sleep every day and form the habit of taking a nap.
Finally, don't think that 1-2 months will change greatly. Only hard work can change, which is in line with the law of development of things. This is me now, a completely different person from before. All the above are my personal practical experience, so I am not very literary. I told you straight out, so please forgive me.