0 1, fitness white, want to gain muscle quickly.
If you are a white boy who has never been exposed to fitness at all, and now you suddenly want to go to the gym to build your muscles quickly, I suggest you go to the gym and find a personal trainer to take you to practice. If you practice well, it is estimated that you can see obvious results in three months.
I can't use fitness equipment, and I don't know how to exercise. It's hard to build muscles, and it's hard to stick to them.
02. I have a fitness foundation and want to gain muscle quickly. There are many people who exercise by themselves in the gym. After all, it is too expensive to hire a personal trainer. A few hundred a class, most people can't get a personal trainer for a long time. When I first started exercising, I only had two months of personal training, and then I practiced by myself.
Exercise, like study, requires planning, and blind exercise is difficult to achieve good results. You can make an exercise plan for yourself: exercise 4 times a week, including 2 upper body exercises, 2 leg and hip exercises and abdominal exercises every day.
03. What should I pay attention to in my diet? There is a saying in the fitness circle: practice three points and eat seven points. It means that exercise is important, but diet is more important, especially for friends who want to gain muscle.
Usually eat more high-protein foods, such as beef, chicken breast, shrimp, protein and other foods, and you can also buy some protein powder to drink during exercise.
Don't be picky about food, eat less and eat more meals, and try not to stay up late. Staying up late is not conducive to muscle growth, which is equivalent to exercising for nothing that day.
In the muscle gain stage, you don't need to go on a diet like the fat loss stage. As long as you can eat as much as possible, don't let yourself lose weight, and then combine exercise to gain muscle quickly.