1 First of all, you need to recognize your figure. If you are obese or overweight (body mass index >; 24), the body fat rate is also higher than the normal level (male body fat is higher than 25%, female body fat is higher than 35%), then the first thing you should do in the gym is to reduce fat. Only by reducing fat can you easily build muscles.

2. If your body is thin (body mass index)

Of course, if you have a moderate figure, you can see the effect in 2~3 months. But! ! If you can guarantee to go to the gym more than three times a week. If you go, you will not practice blindly, just play in the oxygen zone, but have a professional coach to guide you and strictly control your diet intake.

4, fitness is a lifetime thing, even if you exercise your muscles, but you don't keep your exercise habits and eating habits in the later period, it is equal to practicing in vain. There's nothing wrong with rushing for success. Those who want to lose weight lose weight first, those who want to gain weight eat more meat, persevere, and muscles will naturally come out.

：

1. You can eat some high-calorie foods, such as chocolate and bread, one hour before going to the gym. The first step to the gym is aerobic exercise, treadmill, elliptical machine and so on. Aerobic exercise is half an hour to forty-five minutes before anaerobic exercise, which is what the landlord said. After anaerobic exercise, the last step is to stretch muscles, because anaerobic exercise will make muscles nervous, and gyms have such equipment. The above three parts are indispensable.

2. Don't practice too hard for the first time. Go to the gym 2-3 times a week. The effect is obvious. You should stick to it. You can eat some fruit after exercise. Besides, you should keep up with your diet and eat more high-protein foods, such as beef, fish, eggs and milk.