Just run, push-ups, sit-ups and squats every day! Control yourself. Exercise for 3 days will cause muscle pain, and then keep this amount for half a year at most, and there will be obvious effects!

Pay attention to eat more foods rich in protein, such as soybean, soybean milk, tofu, milk, eggs and so on. Just eat as usual There is nothing to pay attention to!

The only thing to pay attention to is to have a good rest and get enough sleep, otherwise long-term exercise is easy to suffer!