1. Provided that you have time and perseverance. If you want to pursue short-term results, you can take some protein powder, but you should take it within 30 minutes after practice. Long-term use will have some side effects, but taking it for three months is absolutely no problem.

2. Eat more protein, fish, eggs and beef, eat a banana or a snickers bar before strength training, and replenish protein and carbohydrates in time after training. Drink a bag of milk before going to bed at night to avoid excessive drinking at night. The effect is good.

You can't be tired often, you are physically and mentally exhausted, and it is difficult to grow muscles without a good rest.

The so-called three-point practice, three-point eating and four-point sleeping are all about the importance of rest.

As long as you do a little aerobic exercise, you can have a piece of sugar in your mouth when you do it, so you won't lose too much energy.

5. Finally, be persistent. At first, we won't have much strength, so don't worry about the weight. We would rather be light than fake, and our actions should be standardized. Protein and carbohydrates should be supplemented in time.

I wish you success. If you are satisfied, please adopt it!