Aerobic fat reduction is common sense, and cardio-pulmonary endurance training is real. This is a matter of responsibility. Aerobic exercise without rest is better, but aerobic exercise itself will definitely destroy muscles (especially extra big muscles such as pectoralis major), so as long as you only run for 20 minutes, the dimension will definitely drop.

While gaining muscle, body fat should also keep up. Reducing body fat to 5% and only growing muscles is simply an idiotic dream. Fitness is basically spent in the cycle of gaining weight, shaping, brushing fat and gaining weight again. Although the dimension drops after each brush, it is definitely higher than the last brush (if not, it is either the limit or the training is not in place). If you don't have long muscles, eat less and exercise, supplement protein and carbohydrates, and then practice these for a day. If five meals are not enough, seven meals and 20 groups are not enough, 30