You said that you seldom exercise, which has a lot to do with your poor health. Moderate exercise can enhance your body's absorption rate of food.
A good body is more energetic at work and more confident in life, so exercise is necessary. Life is exercise.
4, private education, of course, the cost is very expensive, it is a one-on-one service, if the economy allows, it is worth having.
5, muscle gain should grasp the effect of exercise in the shortest time, and then make a reasonable supplement. If you cooperate with your diet and lifestyle, you will get twice the result with half the effort.
In addition, because of your incomplete information, I can't make a fitness plan for you. Maybe I am a little irrelevant, but what I do is to give you a scientific direction and a large-scale guidance.
An effective fitness plan should include
1/ Warm-up activities before fitness
2/ Reasonable arrangement of fitness actions, such as taking a few days off, what actions to exercise on which day, etc.
3/ Matters needing attention in each movement, appropriate picture display and video display, as well as the number of groups, the number of groups, rest between groups and intensity control.
4/ Relax after fitness
5/ Diet coordination after fitness, three points for exercise and seven points for diet.
6/ Cooperate with living habits and good living habits to develop good fitness habits.
See for yourself whether the exercise plan you are using now includes these aspects. An effective exercise plan can't be copied online, and a thoughtful fitness respondent won't be so tolerant.
Writing a fitness plan is very simple, and what suits you is the most effective. Starting from your own detailed information, you can make a fitness plan in order to realize it.
Get twice the result with half the effort.
In view of the above, adjust your plan, hoping to help you. I don't want to share. You don't have to give it to me. I just want to do something with my knowledge.