Fat cannot be turned into muscle. Get rid of fat through aerobic exercise such as jogging and diet control. Muscle is achieved through anaerobic exercise such as equipment and intake of high-protein diet. You are eighteen years old, and you are in the age of vigorous metabolism, which is very suitable for fitness and muscle exercise. Give you a simple training plan in the first three months:

Jog for 8- 10 minutes before each exercise, and exercise only when you feel warm all over. This will get twice the result with half the effort.

Monday, legs, back, calves

Get down. 1 group 16, 1 group 12, 1 group 8, 1 group 6, 1 group 5, 1 group 4,.

Rowing in a sitting position 1 group 16 times, 1 group 10 times, 1 group 8 times, 1 group 6 times, 2 groups 5 times, 1 group1group.

Heel lifting in standing position 1 group 12 times, 1 group 8 times, 1 group 6 times, 1 group 10 times, * * 4 groups.

Wednesday, chest, two heads, abdominal muscles

Bench press, 1 group 12 times, 1 group 10 times, 1 group 6 times, 1 group 5 times, 1 group 4 times, 1 group

1 group parallel bars arm flexion and extension 12, 1 group 10, 1 group and * * 3 group 8- 10.

Double head, barbell bending 1 group 10 times, 1 group 8 times, 2 groups 6 times, ***4 groups.

Both groups did sit-ups for 20 times.

Friday, legs, shoulders, abdomen

Hard pumping 1 group 12 times, 1 group 8 times, 1 group 6 times, 1 group 5 times, 3 times in 3 groups, 1 group 8 times, * * 8 groups.

Barbell neck 1 group press 10 times, 1 group press 8 times, 2 groups press 6 times, 1 group press 8 times, and ***5 groups press 8 times.

Heel lift 1 group 12 times, 8 times in group 2, 1 group 10 times, ***4 times.

Both groups did sit-ups for 20 times.

Rest for the rest of the time, come on!