Many novices will have great doubts about muscle gain, because most people can't get the ideal effect when they exercise, so they have less confidence in fitness and even give up within a few weeks, which is of course a great pity! ? There is a 20-year-old beginner who has been practicing in the fitness room for more than three months. He wants to be healthy and strong. He has been practicing very hard, 1.5 hours a day, but his muscles still haven't grown.

In fact, the effect of fitness exercise is not only scientific training, but also recovery and reasonable nutrition after training. Beginners should gradually increase the amount of exercise and intensity. You are a beginner. You train for an hour and a half a day. Obviously, you exercise too much. Usually beginners can't train for more than 45 minutes in the first three or four months. It is recommended to do weight training no more than three times a week. One group of major and minor muscles can be arranged for each training, with the total number of groups not exceeding 16 and the distance within 30-90 seconds. After physical strength is enhanced, higher intensity training can be added.

Muscle growth is carried out in the process after practice, so ensuring good rest and sleep, plus reasonable nutrition, is a good guarantee for muscle growth. Eating more carbohydrates such as bread and noodles before training can increase the energy storage in the body and ensure the energy supply during training. After training, eat more protein food and fruits to neutralize lactic acid accumulation in muscles and help recovery. Usually eat less and eat more meals. As long as you persist and persevere, I believe that your muscles will change obviously in the near future.