I'll practice the equipment first, that is, according to the plan made by the coach. These are equivalent to anaerobic exercise. After practicing the equipment, I will step on a spinning bike for about 20 minutes and replenish water several times during the practice. At that time, my gym broke down and there was no treadmill. I didn't run much. If you run, you can run for thousands of meters and jog for thousands of meters without practicing. At that time, I went for two days to take a day off, three days at most, and ran during the break. Eating is very important. No drinks at all. It's best not to eat pork. You can eat some chicken, fish and beef, which will help you build your muscles. Don't eat anything at night, including fruit. Wait till you gain muscle.

I want to gain muscle now.

So tired. . Pure hand tour