Fat people who want to build muscles in the gym must first lose excess fat. You need aerobic exercise (running, swimming, skipping rope, etc.). The intensity of these exercises will not be too great, but it must be more than 30 minutes. Insist on aerobic exercise 1-2 hours every day, and you can see obvious effects about 1 month.

Then do fitness exercises. Fitness exercise can only carve muscle lines, and only burning fat can start carving. If you want to exercise to make your body more fit, you must persevere and last for more than half an hour. Because at the beginning of exercise, the body consumes muscle instead of fat!

Breakfast, lunch and dinner are very important, so you should eat them regularly, especially breakfast, and never eat supper. Reduce fried food, even if you want to eat, you can arrange fried food at lunch, because your stomach is not open in the morning, and it is easy to form fat at dinner because you are full and have no exercise. Beans (including protein) can also be eaten, but not in excess. Foods high in vitamins and low in fat can make the weight loss plan more effective.