If the plan is reasonable and comprehensive. If you are a beginner, you can see the effect in two weeks. Beginners must understand the principle of muscle growth. For some fitness enthusiasts with weak constitution, it is necessary to clarify the principle of muscle growth so as to use it in future fitness and avoid improper methods and putting the cart before the horse affecting the fitness effect.

Simply put, muscle growth is a process of stimulation, supplement and growth. As we all know, the growth of muscle requires strength training, that is, high-load and high-intensity training to stimulate muscle, so as to achieve such a process of muscle fiber destruction, and then the body mobilizes nutrients through its own immune function to repair. At this time, bodybuilders need to supplement nutrition, provide materials needed to repair muscles, and promote the body to complete the process of recovery and excessive recovery, so as to achieve the purpose of muscle growth.

Therefore, for bodybuilders who aim at muscle growth, the main task is to increase the training intensity by increasing the training weight and the number of groups, to realize deep muscle stimulation, so as to realize the process of muscle fiber destruction, and then to help the body complete the process of excessive recovery through nutritional supplement.

Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.

Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.

The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60%-90% of the highest heart rate after exercise. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time. If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles.

Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis. Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%.

Pay attention to lifting 8- 12 times in a row every exercise, so as to reach 70%-80% of the maximum endurance of muscles, and the exercise effect is good. 2-3 times a week, but avoid exercising the same group of muscles for two consecutive days to give the muscles sufficient recovery time.

Reference: Baidu Encyclopedia "Fitness"