Exercise at least 1 hour every day. If you are heavy and your physical fitness is not very good, it is recommended to do aerobic fat burning exercise, so you don't have to do aerobic exercise. After all, it is basically ineffective to do anaerobic exercise when the physical fitness is not very good in the early stage, but you can increase muscle endurance in the aerobic process so as to better carry out anaerobic training in the later stage. Anaerobic exercise can shape a person's body shape. Reducing fat can only make a person slim, and increasing muscle mass without oxygen can make women achieve hip augmentation and breast enhancement, and men can become the muscle tyrants they dream of. It is impossible for a woman to become a muscular woman without taking hormones, so ordinary women don't have to worry that anaerobic exercise will turn themselves into muscular women. If they want to consume fat quickly, they must improve their metabolism, and increasing muscle is one of the ways to improve their metabolism.