First of all, eat more meat and keep enough protein intake. Then, you can refer to the online fitness plan and make a long-term fitness plan according to your own conditions. The quantity is not much, as long as you feel it is enough, you can stop. If there is pain, you can rest properly and don't force it. In addition, we must persevere in everything and hope that the dream of the subject will come true as soon as possible.

Regarding the doubts of the subject, here is also a supplement. First of all, try not to eat fat, which is too high. Meat, fish or chicken are all good choices, with less fat and high nutrition. Exercise is necessary, and exercise should be in direct proportion to the intake of nutrition. As for the specific plan, it varies from person to person. If there is a park near your home, you can choose to run; The place at home is small, so you can choose push-ups or sit-ups. You have to work out the exact quantity yourself. How many times you exercise, you get tired, and that amount is your amount of exercise.