During the period of fat reduction, in addition to doing aerobic exercise, the diet follows the principle of "less oil and salt, less refined staple food". Give up snacks, sugar and drinks, and try not to eat fried and heavy food. In addition, the staple food is corn, sweet potato, pumpkin, brown rice and other coarse grains instead. It's better to eat out less and cook by yourself.

During muscle gain, it is recommended to eat more vegetables, chicken, duck and fish. Rinse with water before eating to remove excess oil and reduce unnecessary calorie intake. Eat more steamed corn, sweet potatoes, purple potatoes and so on. Breakfast can be a bowl of miscellaneous grains porridge as the staple food, supplemented with boiled egg whites every day to increase protein's intake.