I m 19 years old, boy. I ve been training muscles for 4 months, but how can I train them before they

It requires formal and scientific training methods, a healthy and green diet plan, sufficient and reasonable rest time, and a firm will, which will definitely achieve great results.

If you want to grow muscles, in addition to exercise, in fact, the most important thing is diet, the food calories that enter the body should be slightly greater than the calories that the body needs every day to be able to grow, and to plan the diet in the scientific proportion of protein, carbohydrates, and fats, so fitness in eating is greater than training, after all, muscle growth is carried out in recovery, not in exercise, exercise is to slightly break the muscle fibers, and then fill in nutrients such as protein to make the muscles increase and expand, and achieve muscle growth. Therefore, fitness not only pays attention to exercise, but also pays attention to the balance of all aspects, you can find a coach in the gym, will help you analyze according to your actual situation and arrange a scientific and reasonable plan for you, it is best to browse more knowledge of fitness and bodybuilding at the beginning, and slowly become comfortable with fitness, so that fitness will become very easy and fun, and more importantly, the body will also undergo great changes during this period, I believe you will be proud of your body, come on. Hope it helps!

There is one-sidedness in what is said on the first floor, not all high-calorie foods are OK, and junk food must be eliminated. I don't agree with the second floor that you must train for two hours a day, it is not necessary to be so long, and it is easy to cause overtraining and physical damage, and the muscles will also become the use of energy by the body in long-term training, so it is easy to lose many muscles when exercising for a long time. Agree with the opinion of the third floor!

It's good to train muscles I don't know what the quality of your body is, You can lift dumbbells More than 100 pounds of dumbbells, lift 10 times a minute, rest for a minute, and lift 10 times, just practice every day Keep practicing, practice for a month, after a month of practice, you can obviously see that the muscles on your arms have become more, and your strength is much greater than when you don't practice, If you want to train your abs, you should eat some lean meat in the morning Don't eat fatty meat Even sit-ups 10 minutes after eating, At noon, you don't eat too little and don't eat too much, Try not to let yourself be full, then practice sit-ups, practice for 20 minutes, and at night, don't practice too much, practice 50 times Then take a bath, sleep, and your abdominal muscles will be very obvious after a month, just like that, practice every day.

Eat regularly, eat high-calorie better, it is recommended to go to the gym to practice for a period of time, and find a master to personally guide you.

Are you looking for a coach? Let them get you a plan. Fish and beef, eggs, milk can be eaten more. Practice for at least two hours a day?

Six months is theoretically fine, but empirically it is fine. But it depends on what your input and expectations look like!

To put it simply, if you don't have a foundation before, then you have to be patient with basic training to form a good muscle-building ability, which will take about 3 months, which is the hardest, most tiring, and most troublesome. After that, the body enters the muscle-building cycle, and you can get out of shape.

Let's talk about investment, time, energy, attention, diet, and scientific training. Needless to say, you have to go almost every day for the first month, because you have to use very small weights, large groups, intervals, high reps, and a large shaker cup for intervals to drink sports drinks. Closed on Saturdays and Sundays, or up to two days off.

Medium weights can be used in the second month, pyramid training can be used to increase weight, and large weights cannot be used yet. In the third month, I began to hit a large weight in the peak group, once a week, and I must not try to be fast, otherwise the body will not recover, and the effect will be very poor. Eat some before each training, take protein powder or muscle building powder after training, and buy chicken breast meat directly if you don't have the money to buy these, it's delicious and not hot!

Pay attention to get a***,** can increase the effect of exercise, don't chat in the gym, don't play with your mobile phone, concentrate on 30 minutes to exercise one part of the end, the next day to another part. Control your appetite, don't eat more than 5 meals a day, eat a little less each time, eat small and frequent meals can effectively maintain your body's metabolic rate, and the effect of muscle synthesis is good.

Finally, be careful of the weight, never compete with others for weight, you are not a hard worker carrying a big bag, the body is very sensitive to weight, as long as the appropriate weight is small, you can make your body grow muscles in the early stage, seven points to eat three points to practice, remember. Fitness relies on the brain, not on the muscles. In turn, muscle building can make the brain more flexible.

You can run every morning, dig and supplement more eggs and milk, and you should also do some related exercises, such as swooping push-ups, skipping rope, sit-ups, and pull-ups. These exercises are able to build muscle quickly.

Personally, I think you can run on your own, lift weights, do some gymnastics, and do simple aerobic exercises, so that you can also train a muscular man.

You can do more push-ups or dumbbell lifting, lifting weights, and other exercises. Also maintain a sensible diet.

This requires high-intensity anaerobic exercise and a high protein intake every day.

Here's how to build muscle:

Inverted triangle (muscles such as the back and chest), arms: push-ups, pull-ups, and the upgraded version is high push-ups and pull-ups with heavy weights.

Lumbar: Sit-ups, upgraded version is upside-down sit-ups.

Legs: Dash runs, kicks.

The abs can be exercised daily, and the other muscles are exercised every 24-48 hours. Each workout is controlled within 30 minutes, with few intervals during exercise. It's important to drink sugary drinks to fuel up when exercising, and eat promptly after exercise to fuel up.

In addition, eating more beef (rich in sarcosine) or buying sarcosine at the pharmacy can improve the effectiveness of exercise.

The next fitness software or something, it will teach you some methods, I recommend keep

Arm strength device, the largest kind of 50 kilograms, may not be able to play well in the previous week, practice a few times a day, and dumbbells, I practice four kilograms of dumbbells, can play these two things is a muscular man You can also try the tensioner But this is to train strength, and the muscles are not obvious.

For those who tear up, just train their abs, and do push-ups or parallel bars for their pectoral muscles. If you have fat how long do you have to do aerobic exercise and run for 40 minutes. Jump rope is also available. Try to jump for as long as possible.

Of course, 42 is still early.

After the age of 40, compared with the age of 20, the physical strength gradually decreases, the muscles atrophy year by year, and the body begins to bless. The exercise program chosen by men in this age group should not only be beneficial for maintaining good physical shape, but should also be able to prevent common diseases of old age, such as hypertension, cardiovascular disease, etc.

Exercise can be reduced to every week.

Once or five times, the content includes:

25 30 minutes of exercise of the cardiovascular system, moderate intensity, with a pulse rate of no more than 130 140 beats per minute.

10 15 minutes of stamina-building workouts, preferably using gym equipment, without dumbbells.

5 10 minutes of stretching, paying special attention to the joints and muscles that are prone to atrophy. Tennis, cross-country skiing, swimming, jogging, golfing, dancing, walking are optional.

Yes, but it may take a long time.