That's hard. It takes a lot of time, money and energy, and the plan needs to be revised according to the age.

And your shortcomings,

1, the diet is completely life-oriented and not refined.

2, each part must prepare at least three movements to rotate, to ensure the exercise effect, one is far from enough.

3, master advanced sports skills, which muscle you want to move, you can move which muscle, just like martial arts cheats, using your mind is a bit mysterious, but that's all.

Mastered this method, the same push-ups, more than a few groups with muscle edge force, carving muscle lines.

In order to practice a beautiful square, not as round as an ox.

On the whole, you still run honestly and reliably.

Running is the best way. There are no conditions, no plans and no recipes.

Running after each strength exercise can make you obviously effective.

It is enough to practice three days a week.

Have a good rest the rest of the time.

Don't feel pain when you take off your clothes, you can enjoy your health more, which is better.