1, the first is exercise. People who don't exercise are either not fat or thin, but they are not muscles but bones, so they look less healthy or fat. Simple sports, such as jogging and some ball games, or even cycling, are ok if they don't want to grow those big muscles.

2, and pay attention to diet, eat less greasy and high sugar, like fast food restaurants outside are not very nutritious, eat less Chinese and western fast food and eat more lean meat, beef and pork, which is very helpful for us to turn fat meat into muscle.

Finally, we must develop good living habits, don't stay up late, don't smoke and drink, because this will make our skin more relaxed. We need to grow some muscles just to make our skin stronger and look better. Don't influence yourself because of some bad living habits.

Extended data:

Bodybuilding is an activity that emphasizes muscle strength and aesthetic feeling, and it is a sculpture of the body. It is completely different from traditional competitive sports. It originated in ancient Greece, and only men participated in it at first. It is beautiful for men with thick neck, developed chest muscles and thick legs.

Modern bodybuilding began with German Eugen Sando.

And carried forward by his exaggerated propaganda techniques. Weight-bearing training is an important training element of bodybuilding, but bodybuilding does not aim at pursuing maximum strength. The purpose of weight-bearing training is to increase muscle mass and improve lines. On the other hand, controlling body fat rate is also the focus of fitness.

The judges of classical bodybuilding competitions are usually composed of anatomy and sculpture artists. The referees of modern bodybuilding competitions are composed of referees with professional certification organized by bodybuilding associations.

But the social evaluation of bodybuilding is quite negative, especially in China. When it comes to bodybuilding, most people's impression is modern bodybuilding. Most people think that over-developed muscles have lost their unified aesthetic feeling, and most people are also disgusted with bodybuilders' abuse of banned drugs.

Baidu encyclopedia-bodybuilding