It's complicated. It varies from person to person, and everyone's situation is different. Whether to gain muscle or lose fat, we must determine the goal. In addition, it depends on the quality of the body. If it is a fitness white, it should be gradual, generally going through the adaptation period, degreasing period, promotion period and muscle gain period. The body-building methods and diet structure in each period are different.

Aerobic strength is greater than anaerobic strength in the early stage, and anaerobic strength is greater than aerobic strength in the later stage. In the early stage, the diet with high protein and low carbon water has a loss of calorie balance, while in the later stage, the diet with high protein and high carbon water has a calorie surplus. The rest is to learn to eat scientifically and calculate calories and nutrients. Design recipes according to your own situation and measure your food intake.

Then, design a training plan. According to the training time design plan of one week, it is definitely different to practice three times a week and six times. In the early stage, the compound movements of large muscle groups are the main ones, and in the later stage, the isolated movements are the main ones. Learn and train the movements of various parts, and there are about 50 common movements. In addition, learn the 15 stretching action. The so-called fitness first strengthens the brain, and the first year is generally spent like this.