After warm-up exercise, do aerobic exercise for about 40 minutes first, and then do anaerobic strenuous exercise for a few minutes. Aerobic exercise mainly consumes calories, burns fat and plays a role in losing weight, while anaerobic strenuous exercise mainly tears muscles.

Thirty minutes after the end of the exercise, you will begin to supplement your nutrition. You need to add enough protein, vitamins and minerals to provide enough raw materials for muscle repair and production, and then add a small amount of carbohydrates and fat to provide enough energy for muscle repair and production, and control your diet, so as to gain muscle and lose weight.