I want to have muscle, and if I want to get bigger, I only eat at 184CM and 125 pounds

Something high in protein has a boost to muscle growth.

No matter how you train, the group depends on how much you train.

I'm dizzy, I'm jealous of you, 184, I'm too, 184, 125, I'm 215, I'm dizzy, so much worse! I will add friends when I eat and practice. Let's take a look at you.

I get up at 12 o'clock every day, how to eat and practice is not very effective, first adjust the biological clock and then talk about it, it violates the laws of nature.

The dumbbells work the whole body muscles as follows:

1. Chest muscles: dumbbell lying press and reclining press, five groups each, 5 12 in each group.

2. Triceps: supine arms flexion and extension or sitting single-arm dumbbell flexion and extension, 5 groups each, 8 12 in each group.

3. Biceps: dumbbell curl and inclined dumbbell curl, 5 groups each, 8 12 pieces in each group.

4. Latissimus dorsi: dumbbell rowing or dumbbell pulldown, 5 groups each, 8 12 pieces in each group. Or. Wide-grip pull-ups, 3 sets of 5, each set as best you can.

5. Deltoid muscles: seated dumbbell raises or dumbbell side raises, 5 groups each, 8 12 in each group.

6. Trapezius muscles: dumbbell shrug or dumbbell deadlift, 5 groups each, 8 12 in each group.

7. Thighs: dumbbell squats.

In fact, according to your height ratio, you are not fat at all, it may be that you exercise less, and the meat is a little loose!! I think that as long as you insist on exercising 3 to 4 days a week, about an hour a day, you will gradually get better, and of course, you can also combine it with the need to train muscles. Do some house push-ups, sit-ups, etc.

In fact, you are not fat at all, the main reason is that your body may not be very well-proportioned, and it will be very good for you if you run more.

It's not that ** and fitness can't be done at the same time, but the requirements are very good.

One is that the time should be long, and after high-heat exercise burns muscle and fat, try to train on the corresponding equipment.

Second, dietary requirements are also very important, how much protein is needed every day, how much sugar is needed, etc., a lot, this should be very professional. However, it is based on personal circumstances, and fitness clubs generally have personal trainers, which are very professional.

The third is that the perseverance must be very strong, and I can't hold on to it at all, and it is normal for several people to be together, and everyone can still have a little motivation together. Otherwise, you won't be able to hold on for two and a half days.

My personal suggestion is to do more aerobic first, and you can do less at the beginning, and you can also lay a foundation. It's been a few months late, and I'm reducing the aerobic time before getting on the apparatus again. That's a lot of work.

Saying, you've seen fat to muscle, genetic transformation. Fat is to be burned (muscles move efficiently) and muscles are accumulated over time through exercise. Your muscles are actually burning when you do cardio for a long time, so it's better to separate them.

It is difficult for someone to be alone, let alone work out in the process of **land. Brother, come the same. Don't make yourself so tired.

It's not good for the body either. One step at a time, one step at a time, and the next step you will proceed more smoothly.

Personal opinion...

The fastest way to the abdomen is nothing more than exercise and diet control, and only by doing these two things can you really be regarded as the fastest way to the abdomen. Other diets, massages, etc. can be said to be short-lived. The abdominal fat reduction method is simple and easy to learn, and if you practice it a few times, you will definitely be able to achieve satisfactory results after a period of time.

1. In order to achieve the fastest way to reach the abdomen, it is necessary to combine aerobic and anaerobic exercise. Aerobic exercise is very simple, you only need to do more than 30 minutes of running, brisk walking, etc. after each anaerobic exercise.

2. Anaerobic exercise methods are as follows:

Method 1: Sit-ups.

Method: Lie flat on the ground, fold your hands in front of your chest, arch your legs slightly, do sit-ups as usual, get up and lie down, repeat several times. The number of times depends on the individual's physical fitness.

In addition, stretching your hands forward or lightly behind your head can help athletes get up easily, although the effect is not as good as crossing your hands in front of your chest, but it is very suitable for beginners who already have a beer belly.

Method 2: Bend your knees and raise your legs.

Method: Lie flat on the ground, keep your hands close to the floor, bend your legs and raise your knees (the fatter you are, the more your knees can bend more), and then put them down, repeat several times, which helps to exercise the lower abdominal muscles.

Method 3: Bend your knees and raise your legs.

Method: Sit on the floor, use your hips as a fulcrum, support the ground with your arms, bend your legs and raise them, and then lower them. Obese men can use this method to effectively contract their lower abdomen.

Method 4: Lateral abs training.

Method: Place one hand behind your ear and the other hand close to the ground, and do sit-ups in the left and right directions, repeating several times. When doing this set of exercises, the back must be close to the ground, and the hips should only be slightly lifted when getting up sideways, not too far from the ground, otherwise it will easily lead to back injury.

3. ** Change your eating habits.

Don't sit down or fall asleep immediately after eating, it's best to stay in a standing position, and you can choose to take a walk or tidy up something. In addition to reducing fat accumulation, this also aids digestion. This is because if you stay still for 30 minutes after eating, belly fat is most likely to form.

It's still young, don't rush, take your time.

Insist on running every day, and you can also play ball, high jump, and long jump.

You can also jump rope, pull-ups, sit-ups, etc., all kinds of exercises will be much better if you have to do it for a few years, and your body will have muscles and be stronger.

You are now in the development period, at this time you have to exercise more and exercise, such as often going to play basketball, it will lose very quickly, I used to have a cousin, who used to be short and short, and he has been playing basketball in junior high school, and when he went back on National Day, he became a thin and tall handsome guy. Hope to adopt!

Then you do more sit-ups every day.

It's better to go to the gym anyway.

Insist on doing 200 push-ups and 100 sit-ups every day, and if the conditions are good, you can also buy some vitamins to eat.

A: You eat a lot, but the reason for the slow muscle growth is that the metabolism is relatively high.

The metabolism is high, even if you eat a lot of food every day, it is still not enough to provide enough calories to the body, you may have no appetite to eat more, but the food you eat still does not meet your muscle growth needs. In your case, you should consider eating some high-calorie sports nutrition to gain weight, such as: muscle building powder, muscle building powder is suitable for those who are lean (high metabolism), muscle building powder can provide high calories and nutrients, and is easy to absorb.

It won't swell your stomach and will allow you to drink calories and nutrients. In this way, it is possible to gain weight. When your caloric intake meets your body's needs, your muscles are likely to grow.

There are two ways to increase physical resistance: first, to improve the strength of the body's muscles, including absolute muscle strength and muscular endurance, and the strength of the core muscles.

Second: improve special skills, for example, you can practice some sanda, Muay Thai, boxing and other techniques to increase the body's special ability to resist externally.

Grow muscle. You need a lot of protein, it is recommended that you eat more eggs and meat, stick to daily strength training, push-ups, sit-ups in groups It will take about 3 to 4 months to see results.

Eat more, don't move, you can gain almost 12 pounds in 2 months.

Exercise and diet are more effective when you go to the gym to ask for a trainer to assist.

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If you really don't know anything, go to a gym trainer, self-learning is too slow And it's really not good to be thin to grow muscles, nutrition is very important, eat more high-quality protein foods, and you can add some protein powder if you can.

If only nothing really happened.

Go get a gym trainer, self-learning is too slow.

And it's really not good to grow muscle.

Nutrition is very important, eat more high-quality protein foods, and add some protein powder if possible.