If you are a boy, you can add some sports, such as running, basketball, swimming and so on. You can adjust your body shape as a whole. Of course, if you need targeted muscle exercise, you can also use various sports equipment for various exercises, such as dumbbells and barbells.
Of course, you must pay attention to your diet while exercising! After all, you are not losing weight, but improving your figure. If your diet can't keep up with the amount of exercise, you may lose weight. Generally speaking, you can make a diet and exercise plan according to your metabolic rate. Basal metabolic rate refers to the amount that a person naturally consumes without exercise. The common method can calculate basal metabolism by weight and height, but it is generally a fixed value, or you can go to the top three hospitals in the city, where there are special nutritional metabolism vehicles and home portable metabolism measuring instrument Breezing.
In terms of diet, if you exercise strength and muscles, you need to pay attention to the intake of protein. In order to ensure enough energy, you should consume 1 to 1.5g of protein per kilogram of body weight. It is suggested to eat more beef, beef tendon, fish belly, tenderloin, clams, mussels, low-fat yogurt and other foods, because they can better help muscle tissue grow. It is not advisable to drink sweet drinks (including soda or fruit juice containing fructose), salty food, cool vegetables, etc. after fitness.
It should also be noted that if you eat a large amount of food and are mainly protein and fat, you should exercise at least 2 hours after meals; If the food intake is small, mainly carbohydrates, the interval of 30 minutes to 1 hour is enough.
Before going to bed, the body needs a quiet and comfortable environment, and the body temperature should not be too high, so that the cerebral cortex can enter a state of inhibition and people can fall asleep as soon as possible. But if you are active at this time, your metabolism will be strengthened, your body temperature will rise, and neurons in the cerebral cortex will be excited. This state will gradually turn to inhibition after a long rest, which will inevitably delay your sleep time and affect your sleep. Therefore, it is best to end the exercise more than one hour before going to bed, so that the functions of various organs of the body can be restored to a calm state.
I hope it will help you to some extent.