First of all, you don't need to be in the gym seven days a week. After fitness, you need enough time to rest and let your muscles grow. Otherwise, if you have never exercised before, I suggest you practice different parts from three days a week. For example, the chest muscles and triceps for the first time, the back and biceps for the second time, and thighs and shoulders for the third time. Remember to practice a big muscle group and a small muscle group. After practicing for a while or you have a certain training foundation, you can choose 4 to 5 days a week, use the above three training methods to select the parts you particularly want to strengthen, and practice again, bearing in mind that the movements should be changed to some extent. I suggest you download a specific mobile APP (fitness coach or fitness book), which has a detailed plan and is very easy to use.

Suitable for beginners.

Diet: replenish energy one hour after fitness. It is recommended to eat foods with high protein and easy absorption, such as protein powder and milk, or two eggs. Usually eat more fruits, vegetables, meat, chicken and beef, supplement more carbohydrates (bread and all kinds of coarse grains) and eat less junk food.

Sleep: It must be understood that the best time to grow muscles is from 1 1 at night. You must ensure sleep during this time period and let the muscles grow rapidly.

As the saying goes: 3 minutes to practice, 3 minutes to eat, 4 minutes to sleep, and finally persistence is the key, come on!