You have the basis of exercise, which is actually very simple.

1, pay attention to your diet, and don't eat greasy and fried food.

2. Do aerobic exercise, basketball and running, swimming and badminton. Three to four times a week, 2 to 3 hours each time is the best.

3. Persist, 2.3 months will definitely have an effect.

4, the muscles are too thick, very tricky, but also to practice lines, small weight and many movements can not be done. Three times a week, 6 to 8 groups at a time.

5, first reduce fat, then shape.