It will take about 3 months to have a preliminary effect, but it will not be obvious after one year! Especially in summer! Finally, I wish you success? Do you think it's enough, a group of 8 to 12 times?

First of all, I want to tell you that you need to warm up before anaerobic exercise, about half an hour. Eat more than an hour after exercise, and the food must be high in protein. I think you can try fighting class. It is not difficult to find the equipment for practicing biceps brachii and pectoral muscles. I think you should use them all. You can take a treadmill or a bicycle class. Then, there is anaerobic exercise. Anaerobic exercise generally requires three or four groups, stretching in the middle, which is quite suitable for you and can improve the muscle endurance and explosive force of this muscle. Hydrate properly during exercise, and take a bath after taking a rest 10 to 40 minutes. Because the gym is recognized as one of the public places that are easy to breed bacteria and lack cleaning and disinfection, taking a bath is a necessary link. Eggs, milk and meat are all good sources of protein. Need to exercise at least twice a week and exercise in the gym for an hour every day?