The effect of fitness and weight gain is related to personal physique and the implementation of fitness plan. I studied, went to the gym for a year, and taught privately. The following are my tips from coaches, other fitness professionals and online discussions, so the whole fitness plan will not be distributed.

1) equipment

Choose clothes with good air permeability, cotton thread cloth is the best, wrist guards, hand guards and sweat-absorbent towels.

2) Energy

Carbohydrate supplement, eat and drink 30 minutes in advance.

Pulsating drink, a drink brewed with heavy muscle powder.

Bread banana 1-2.

A tonic brewed with protein powder, in a shaker. Met-rx size up and Combit are both good. This advice will be more authentic if you buy it in a health club. Many protein powders are mixed with various vitamins. If it is pure protein powder, it can be combined with vitamin B. ..

You can eat buffet after exercise.

3) Diet

Foods with high calorie, high nutrition and easy absorption, such as honey.

Breakfast: Eat well. Eggs, porridge and milk. Drink a glass of honey water.

Breakfast: Protein powder or nuts?

Lunch: beef, pork and fish, vegetables.

Dinner: beef, pork, fish and vegetables.

Snack: Give priority to some digestible foods, such as milk with cereal and eight-treasure porridge. Eating before going to bed is not recommended.

4) Sleep and mentality

Take a lunch break and rest before 1 1 in the afternoon.

Watch more comedies

5) Other living habits

Wash your hands before and after meals, divide meals as much as possible, and avoid using tableware. Rinse your mouth after meals, change your toothbrush frequently, and clean with mouthwash after brushing your teeth.

What process of fitness leads to muscle growth and hypertrophy: Muscle injury theory holds that when muscles are injured due to exercise, it will trigger a series of signal reactions that lead to muscle growth and hypertrophy. According to the theory of matrix accumulation, the accumulation of some substances can directly or indirectly stimulate the release of metabolic hormones and trigger the start of muscle growth mechanism during exercise.

Bathing for half an hour after fitness promotes recovery.

After one hour of fitness, you can have a buffet to ensure protein's supplement.

Nutritional supplement after fitness: protein powder granules, bread and bananas to promote protein absorption.

Note: Make a long-term, targeted and reasonable exercise plan, and then implement it. Protein powder should be used with enough exercise, otherwise long-term use of protein powder is harmful to the liver.