I don't know how long you have been exercising, and I don't know how you do it, including what kind of exercise, how much you exercise each time, when you exercise, and whether you pay attention to your eating habits and living habits besides exercising. These seemingly irrelevant contents may actually be the reason why you don't feel the fitness effect.
Let's talk about the content of fitness first. In fact, there are many motivations for fitness, and the corresponding exercise will not be any different. For example, people who just want to keep exercising may do some soothing aerobic exercise, while those who want to keep fit may choose some exercises that can be consumed accordingly. So for you who want muscles, how to choose the exercise content that suits you is very important. Look at those specialized bodybuilders, who often do special training for a certain muscle.
Fitness time is also very important, including two times, one is a single fitness time, and the other is how long it lasted. For a single fitness, the best time is when the targeted training of those muscle groups has been permed and compacted, and it is appropriate not to do special training. It's hard to say how long you will stick to fitness. In short, you must first understand that Rome was not built in a day. If we persist well, it will take at least three months to make a significant change.
If you want to keep fit, you'd better do some homework in advance and make a feasible training plan for yourself, such as chest training on Monday, abdominal training on Tuesday and quality training on Wednesday. The advantage of this is that on the one hand, there is a plan, on the other hand, it also allows different muscle groups of the body to have a recovery period after intensive training.
Want to have muscle mass, besides fitness itself, lifestyle and eating habits are equally important. Do you have the habit of staying up late, smoking and drinking? If there is, then it is understandable that muscles are not formed. Those habits will affect muscle growth. If you don't have those habits, but they haven't formed yet, then consider eating problems, such as whether you often abuse yourself with a full meal? Did you have breakfast on time? Do you usually overeat? Are you picky about food? Do you usually eat more meat or vegetables?
If everything is normal, then you can consider drinking some protein powder before and after exercise, which is very helpful for muscle growth. Don't drink it at ordinary times, because muscles can't digest so much, and they will get fat.
You can see other people's muscles, but you can't see how much sweat and effort he has devoted to this tendon. As long as you pay enough, you will naturally get the results you want!