When it comes to the topic of muscle building, I've recently had some profound realizations. As someone who used to be as thin as a stick, I can now proudly say that I have some muscle. However, the journey to building muscle isn't easy. I've stumbled into many pitfalls and have also gathered some practical experiences that I'd like to share with you today.

First of all, building muscle isn't just about working out. I remember when I first started working out, I spent two hours in the gym every day, but after a month, I actually lost weight. Later, I learned that muscle building is 70% about diet and 30% about exercise. It's like building a house; you can't just have the steel framework (bones), you also need the concrete (muscles).

Speaking of diet, protein is definitely the star player in muscle building. My fridge is always stocked with eggs, chicken breasts, and milk. As one netizen aptly put it, "Building muscle is like saving money in the bank, and protein is your deposit." However, it's important to distribute protein intake evenly across three meals. I usually have eggs and milk for breakfast, and rotate between chicken breast, fish, and beef for lunch and dinner.

Speaking of fish, I particularly recommend the belly part. Not only is the meat tender and smooth, but it also has fewer bones, making it very convenient to eat. A gym buddy told me he eats fish at least three times a week, and now his back muscles are particularly well-developed.

Besides protein, other nutrients shouldn"t be overlooked either. Vitamin D is especially important for muscle building. I make sure to get 15 minutes of sun exposure every day, and I also do some stretching. Dark green vegetables are also my favorite; spinach and rapeseed are not only nutritious but also help with antioxidant properties.

When it comes to training, I"ve found that resistance training is really effective. At the beginning, I couldn't even do 10 push-ups, but now I can do 50 in one go. However, I must remind everyone to progress gradually in training. Don't be greedy like I was at the start, ending up so sore the next day that I couldn't even get out of bed.

Finally, I want to say that building muscle is a long-term process and can't be rushed. As another netizen wisely said, "Building muscle is like planting a tree; it takes time and patience." I now record my weight and measurements every week. Although the progress is slow, seeing the numbers increase bit by bit gives me a great sense of achievement.

Remember, building muscle isn"t just for the young. I know a 60-year-old man who has been working out for two years, and now his physique is better than many younger people. So no matter how old you are, as long as you stick to a scientific diet and training regimen, you will definitely see results.

Alright, that's all for today. If you have any experiences or questions about muscle building, feel free to share them in the comments. Let's get healthier and stronger together!