1: Muscles don't get bigger that easily. Don't take it for granted that bodybuilders will come out as long as they practice muscles. However, if you are worried about the fat accumulation caused by dietary problems such as increased food intake, your body will be more bloated.

2. Consuming excess fat is the key and aerobic exercise is the best choice. It's almost enough for you to run 5 kilometers a day, but the speed should be slow. The main reason for reducing fat is the duration. In addition, pay attention to diet, and don't eat too many foods with high calories and fat.

3. If you want to increase the absolute strength as soon as possible, you need a load of 1-4RM, that is, a weight can only be completed 1-4 times. For example, if you push a dumbbell weighing 30 kilograms, you can only push it four times, then this weight can increase your strength the most. The key to strength training is load, not quantity.