How to build muscle, gain weight, and stay in shape

Daily lifestyle habits, and a reasonable diet.

The food guarantee is to eat well in the morning, eat well in lunch, and eat well in the evening.

In the morning, eat more pasta and milk, eat more meat for lunch, and eat more meat for dinner, and eat the rice in place, don't overeat.

In the evening, you can add a late night snack, mainly fruit-based.

Habits: Have regular habits, have a fixed biological clock and sleep time, and ensure that you don't often stay up all night or deliberately mess up your daily routine.

Swimming can build muscle lines, strengthen muscles, and exercise physical fitness.

Is it possible to travel every day? This is the most suitable requirement for you to travel every day, and we have a good effect every day in the summer.

Flexibility exercises after exercise are indispensable, so that your muscles are elastic and strong and look healthier, rather than being a simple muscular man.

Also note. Rest, sleep, nutrition...

Eating habits and exercising

It's better to add a little fighting skills. I used to be like you. You still have to eat more, scientific fitness, you will naturally have a strong body, of course, when you feel uncomfortable, you have to stop, rest and rest, work and rest.

It is recommended that you buy some sports books to read, which is safer than the half-understood replies here; The latter question, the basic skills begin...

Because muscle is inherently heavier than fat, one pound of muscle is equal to three pounds of fat, and the density of muscle is also greater than that of fat.

I wonder why you need to ask: Isn't it common knowledge that the more things you have, the heavier you become.

1。It doesn't matter what time you have to rest!

2。Don't drink, you'll have a beer belly!

3。It's not okay to have one meal, if you really want to be in good shape, eat more! At least 3 meals a day! Least! Remember! It's better if you can eat more, but remember, the more you eat, the more you practice!

4。Start real fitness! Enough dumbbells! Remember, the number of times is the most important, and when you first start practicing the body, it's the shape, not the block! Wait until you have the shape and then practice the block!

5。Pectoral muscles: push-ups, there are two types. 1) Shoulder-width hands and lateral pectoral muscles. 2) The hand is narrower than the shoulder, practice the inside! Putting your feet high can add to the difficulty!

6。Deltoid (shoulder): Dumbbell front press to practice front plastic, side press to train the middle element, back element is more complicated, but it is brought when training the back dilator muscle, so it is not important!

7。Biceps (that is, where there is an egg on the screen of people's hands, hehe): Pressure bell curl, you should know this! Note: Don't borrow! Don't be lazy!

8。Triceps (a muscle at the back of the egg): Harder! It doesn't matter to you, don't practice just yet!

9。Abs + dilators: Sit-ups, pull-ups! Simple! Hehe!

10。Generally, there are 12 groups in groups, and several groups are discussed by people! But considering that your dumbbells are lighter, you order your own and each group does its best! How to test if there is an effect, see if the muscles you train when you get up the next day are sore! 1 muscle needs to rest for 48 hours.

I don't think it is necessary to eat well, as long as the thickness and nutrition keep up. In terms of training, choosing weights, spring handles, morning jogging, etc. are all good equipment that is easy to build muscles. It's okay to rest just like a normal person!

Eat more, eat more nutritious equipment, do more push-ups, sit-ups, dumbbells, barbells, etc., and keep tempering every day, I wish you success.

To gain muscle weight, you need to do proper strength training, warm up and stretch before training; 1 hour after exercising, pay more attention to the intake of protein foods; The same muscle should be exercised for more than 48 hours to give the muscle enough time to recover from the excess; If you are a beginner, don't train too much in the early stage, as it will cause muscle strain; If you can, find a professional coach and give you a little guidance.

1: Go to the gym to train your shoulder muscles, do push-ups, and first stretch the chest frame so that the flesh can grow to the upper body.

2: Eat more calorie-dense foods, such as beef.

3: Increase physical exercise, go to the gym is the best choice, you can have a special coach to teach you and me 197

90kg to eat whatever you want.

As long as you exercise more, you can gain muscle.

It's not good. It's up to you to be specific.

Perseverance is the only way to win

Eat more wheat food, you can eat more protein substances, eat less salt!!

If you do it yourself, there are two main aspects, on the one hand, it is a scientific exercise, and on the other hand, it is to eat a lot of nutrients, protein powder, beef, eggs, etc.

Some of the above answers are very specific, and I also want to say that you are insisting!

It's too thin, it's not important to practice, the key is to eat. That is, nutrient intake.

Increase confrontation, should be based on training legs, waist, back, shoulders, arm muscles, do not pay too much attention to the training of pectoralis major muscles, it can enhance your ability to resist hitting at most, if you just want to go to the basketball court to be hit and humiliated, then you can train your chest wildly, if you want to be more aggressive, just do as I say.

It is recommended that in terms of strength, the three major pieces of powerlifting: bench press, deadlift, and squat can be combined with the training of upper limb strength and shoulder muscles.

Increasing your intake of protein, carbohydrates and fats in your diet, combined with proper strength training, will allow you to grow muscle mass quickly.

If you can defend, if someone turns their back to you to make a move, you only need to resist the opponent's waist, he will not be able to exert strength, even if you do a change of direction or feint, you can easily judge from the change of waist, so waist training is very important. (We won't discuss foul or not here, I'm just giving an example of the importance of waist strength).

To train strength, it is best to go to the gym, where the equipment is very complete, and there is also a fitness coach, your requirements are very easy in the eyes of the fitness coach, if you can, spend some money to let the coach teach you.

In terms of weight gain, first, once your strength goes up, your muscles will naturally grow, and your weight will increase, and second, your diet, muscles are actually "quite picky eaters", and your daily intake of nutrients must be enough, mainly protein. With adequate nutrition, your muscles will "grow".

In addition, fitness is a very hard thing and boring. You must persevere, there are too many specific ways to exercise, and there are ways to exercise all muscles in the body, so I won't tell you them one by one, it's easy to find. It's important to persevere!

Eat beef and drink milk at night before going to bed, boys and girls will absorb more milk than girls.