1. Diet:

-Increase protein intake: protein is an important nutrient for muscle growth, which can be taken through food or protein supplements.

-Control carbohydrate intake: moderate carbohydrate can provide energy, but excessive intake will lead to fat accumulation and affect muscle growth.

-Increase the intake of healthy fat: Healthy fat helps to maintain the normal function of the body and promote muscle growth.

-Maintain water intake: Adequate water intake can help the body metabolize waste and nutrients and promote muscle growth.

2. Rest:

-Give muscles enough rest time: Muscles need time to recover and grow, so give muscles enough rest time.

-Avoid overtraining: Overtraining can lead to muscle fatigue and injury, so make a reasonable training plan according to your physical condition and goals.

-Adequate sleep: Sleep is an important process of physical recovery and repair, and adequate sleep is conducive to muscle growth and recovery.