1, it is ok to exercise every other day. Exercise three or four days a week.

2. It must be the diet. I think a large part of the problem lies in your exercise movements and parts distribution, as well as adequate sleep. When you say that you practice what you see, you may not know which equipment practices which movements and which muscles will participate. It's too dangerous if most of your exercises in these two weeks are the same muscle group. Harmful and useless. Therefore, the distribution of movements and training parts is very important.

How about having a rest? Is 7-8 hours of sleep enough?

4. Running two laps in the playground after training can really relax the muscles, but after all, the running muscles will also participate, and the relaxation effect is not good. In fact, my suggestion is: do more stretching in all parts! Especially today's key training part.

Stick to your strength and you will make progress.