45 minutes to an hour a day is enough. You can do it every other day. If you are busy, you can make sure that three times a week is no problem. Train one large muscle group at a time, supplemented by other auxiliary training. Eat more high-protein food, fish, lean meat and eggs. Eat less greasy food. It will have obvious effect in three months.

If you are a novice, you'd better spend half an hour at a time in 1. If you have a good background, you can practice a part every day, once every other day, 45 minutes at a time is enough, and fitness is also a three-point practice and seven-point practice. Rest and diet are very important.

Extended data:

? Effective fitness methods:

1: Drink a glass of water after getting up at 6: 00 to 7: 00 every morning, and then go running with headphones. Do a simple wrist-ankle warm-up exercise before running, and jog for at least half an hour (novices can run properly according to their physical condition and conditions, 10 minute is also acceptable, and gradually increase the running time later). Knowing that running time is too short, the effect is not very good. It is best to run and sweat.

2. Stretch, pull your legs and hang your arms after running. Then turn on the motor nerve through the whole body rotation. After that, leg press must be performed until the leg is sore, but gently press 1 for 2 minutes.

3: Skipping rope or dumbbells, boxing (empty boxing). These can be optional. 4. Push-ups, sit-ups or other sports equipment can be done anytime and anywhere. These should be done every day. It's best not to do too much exercise at night, so as not to get excited and affect sleep. ?

References:

Fitness Baidu encyclopedia