1. Make a reasonable fitness plan: Make a fitness plan that suits you according to your physical condition and goals. This plan should include aerobic exercise, strength training, diet and so on.

2. Increase the intake of protein: protein is the foundation of muscle growth, so increase the intake of protein. You can choose high-protein foods such as chicken breast, fish and beef.

3. Insist on strength training: Strength training is the key to muscle training, which can be carried out by lifting weights, push-ups and pull-ups. Conduct strength training at least three times a week, and each training time is not less than 45 minutes.

4. Control diet: During muscle gain, you need to control calorie intake to avoid excessive intake of fat and carbohydrates. At the same time, it is necessary to ensure adequate water intake and maintain the water balance of the body.

5. Pay attention to rest and recovery: muscle gain is not achieved overnight, and you need to give your body enough rest and recovery time. Ensure 7-8 hours of sleep every day to avoid excessive fatigue and injury.