During these three months, we can do very intensive exercise, preferably 2 hours each time, 1.5 hours of strength training, plus half an hour of aerobic exercise. We will clearly find that our muscle circumference is increasing every day.

Strength training: you can do strength training five times a week, each time 1-2. The best combination is: chest, back, triceps brachii and biceps brachii, legs and shoulders. Practice on Monday and Friday respectively. Rest on weekends. Exercise with maximum load of 2-4 times in the first three weeks of each month, and exercise with maximum load 1 time in the last week has the best effect. Choose 3-4 movements for each part to stimulate 6-8 groups respectively, and the intensity must be controlled within 1.5 hours, otherwise blood sugar will drop and muscles will be lost.

Aerobic training: We can do aerobic training for half an hour at a time after practicing strength training to help us improve our cardiopulmonary function. Because high-intensity strength training must be supported by strong cardiopulmonary function, it is very necessary to run for half an hour after each strength training. Not too fast. Keep your heart rate at 140 beats/min every time.

During this period, the diet also needs to be improved, and more high-protein foods, especially beef and chicken, should be eaten. You can rest assured about whether to gain weight. It is difficult to gain weight with such intensive exercise and aerobic exercise for half an hour every day. I wish you all a more magnificent figure in the coming spring.