I m 16 now, how can I build muscles

I used to be engaged in fitness, fitness is a long-term exercise, you need to exercise for a long time plus your diet, occasionally, four days a week is enough, because the muscles are also growing in rest, and protein needs to be replenished after the workout. It's not a dream to have a good figure, it's a matter of time to see if you can stick to ......A person who really wants to have a good figure, he will work out when he goes to **, even if he takes a stone. A word for you:

There are only a few successful people, and it depends on whether you can stick to your goals.

It is recommended to do it in the evening].

Jump rope 500 times After jumping, rest for 5-10 minutes.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Recently, I have been eating links and I won't be on myself).

Then drink salt water and rest for half an hour, take a bath, go boy.

Lou is mainly fat words.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

The building is mainly very thin.

Or maybe it's growing a body.

In this case, it is recommended to buy whey protein powder to consume after exercise.

Amway's is better.

The higher the purity, the more expensive.

I don't recommend it specifically, so as not to be said to advertise...

You can buy a set of dumbbells, and exercise appropriately according to your own physical fitness, and stick to it for a long time to be effective.

Do long-distance running exercises to increase endurance; Do dumbbell strength training to increase strength and muscles.

Lie flat and then get up with your head and feet at the same time, sit-ups, practice 5 sets a day, 10-20 in each group, exercise step by step, and exercise your abdominal muscles. Take it easy.

Kiss. Indeed, you don't have to blindly make up what to drink and what advertised health products, eat and sleep well, and stick to the exercise suggestions of your classmates upstairs.

Supplement protein, there is also milk powder that specializes in building muscles, and insist on exercising.

Buy some muscle-building powder, steroid-based stamina boosters, supplemented by strength training.

Of course it's good, just look at Howard, James's body.

It should be practiced without affecting the growth of the body, and the nutrition must keep up.

16 years old is the time of development, and it is not suitable for exercise! Otherwise, not only will you not grow tall, but it may also lead to deformation of bones and muscles!

Recommended for 20 years old!