Why do you work hard but don’t grow strong?

　　Quick fix to make you strong:

　　First: Go buy some recent fitness magazines and rip out all the photos in them.

　　Keep these photos as your goals and get rid of the remaining magazines that will only confuse you. Stop paying attention to information in magazines about daily training plans, nutritional supplements for the month, etc., because those things are of no use to you.

　　Secondly, you need to learn the following weight gain rules.
 
Rule 1: How do thin people become fat? How do fat people get stronger? How do strong people become stronger? There is only one answer, and that is to eat! “But I eat a lot, but I just can’t gain weight.” “I guess my metabolism is faster.” Seriously, everyone uses this excuse and it's complete bullshit. Do you want to get stronger? Or do you just want to complain that you can't gain weight? If you want to get stronger, do what I'm going to tell you. Count calories. If you don't count calories you'll never achieve your goals and in the end you're just wasting everyone's time and your life asking me how to get stronger. The only way to gain weight is to eat the right amount of food (calories). If you don't do this, no amount of effort you make will help you, no matter how hard you train, no matter what special drugs you use, nothing will help you.
 
The body works like this, let's say it needs x amount of calories to grow. If it gets it, it grows, and what grows is either fat or muscle. If it's not available, the muscle will either maintain its original size or shrink. How many calories? First, get a calorie calculator and buy some measuring cups. It's also a good idea to buy some inexpensive diet charts, and finally, carry a notebook with you. Next, count the calories of everything you eat on a daily basis and add them up.

　　Starting tomorrow, eat 500 calories more than you normally do, and try to spread it throughout the day. Continue this diet for a week. Then weigh yourself every day when you wake up (and before you eat). Have you gained weight? No? Then starting next week, add another 500 calories a day. If there is still no meat gain next week, add more. If you can't eat more, try something higher in calories, like fat. If you gain weight, maintain this diet ； Until you stop gaining weight, add another 250-500 calories.
 
Weight Gain Guidelines: If you gain more than 1-2 pounds in a week, you should reduce your calories by 250 until you get used to it. If you exceed this amount every week, you may gain mostly fat. If you can gain one pound a week, that is already a lot. If you continue to gain weight like this, you will have gained 52 pounds in a year, and you will soon become very strong. If you are a skinny person, you may need to add a lot of fat to your diet. Because fat is the most calorie-containing food, the calorie content of fat is more than twice that of protein and sugar. This way you can put more calories in your belly. Of course, you also need lots of protein and vegetables. If you are really skinny and weak, eating a little more fat will be good for your health. healthy It won't have any impact.