If you don't set strict goals to lose fat or gain muscle, there is no need to exercise every day. It's best to practice five times a week, take a day off, stretch on Sunday, and then enter the next round of training.

Fitness will not be immediate.

Because neither muscle building nor weight loss can be achieved in a short time. Just like people who go on a diet to lose weight, all they lose is water and protein, fat is still there, and the body fat rate is still high.

Muscles need adequate rest.

After we systematically train 1 hour every day, our muscles need to rest. Constantly stimulating every day, muscles will be in a state of relaxation, especially after getting used to daily exercise, the growth rate of muscles will tend to stop. The body needs enough rest to recharge, just like the battery of a mobile phone will run out, so it should be recharged in time. When we exercise, we are actually destroying the muscles of our bodies.

After exercise, repair damaged muscles by eating fruits and vegetables, protein, etc. And rest properly to promote muscle growth.