In order to gain muscle, on the basis of adequate nutrition in all aspects, the diet must be based on protein, with an average daily intake of 1.5g protein per pound. For example, a friend who weighs 100 pounds (90kg) will eat 150g of protein. Besides, you should choose excellent protein sources, such as eggs, milk, meat and poultry.

The most important thing is to understand that we gain muscle, not weight, so both weight-bearing and aerobic exercise are needed. However, aerobic exercise should not be too much, mainly weight-bearing exercise and strength training. In addition, thinner people should choose the most suitable upper-middle weight (equivalent to 50% ~ 65% of the maximum weight they can bear) during strength training, so as to decompose protein in muscles to the greatest extent, destroy muscle fibers and leave room for muscle growth.

Taking a rest before exercise is conducive to being energetic and full of energy during exercise. Rest after exercise can help fitness enthusiasts to better recover muscle injury during exercise. In addition, try to go to bed early at night and don't stay up late. Staying up late will not only damage the body, but also hinder the reconnection of broken muscle bonds, which is not conducive to muscle growth. Staying up late for a long time can lead to low immunity, inattention, strong liver fire, constipation, gastrointestinal discomfort and other symptoms.