First, you have to go to the gym to do a series of muscle training. The first warm-up starts with aerobic exercise. Running and cycling can warm up for more than ten minutes every time. Reasonable increase or decrease according to personal circumstances.

Exercise should have a detailed exercise plan, and only exercise a part every day. For example, if you practice your arms today, just practice your arms and do nothing else. It's best to find a partner first and add a little weight, so that the effect is faster and the most important thing is to stick to it.

The rest is the weight gain part. I suggest you eat muscle-building powder, because a small amount of calories and carbohydrates from protein are added to the muscle-building powder, which is more conducive to muscle growth. Of course, you must not think that you can gain weight by looking for any one. You must maintain a normal nutritional intake of three meals a day, preferably five meals a day. The recipe for extra meals is simple toast and milk. You must stick to it. In order to gain weight quickly, you can eat before going to bed every night. Although many people say that this unhealthy condition is harmful to health, it is true, but it is also one of the most effective ways to gain weight. As the saying goes, take the lead, there is no fragrant grass at night.

Finally, I hope you can stick to it and gain weight successfully. All of the above are hand-played, hoping to score.