First of all, you must make sure that your exercise intensity is enough! Sufficient exercise intensity can stimulate muscles and promote muscle growth! The suggestion is to train every other day! Practicing muscles is actually breaking muscle fibers through strength training. Muscle fibers need a recovery period. Muscle growth becomes bigger during the recovery period! So, practice once every other day, the effect will be better, and practice every time until it is sour! Muscle aches, don't reduce the intensity, increase the intensity of exercise, remember' acid plus pain reduces', if muscle aches, reduce the intensity!

Another important thing is diet! In short, we should eat light food, strictly abide by the principles of low fat, low carbohydrate and low salt, and eat more foods with high protein content!

Practicing muscles is the same as losing weight, so practice three points and eat seven points! How to eat and what to eat are actually more important!

Wish you success! Hope to adopt!