Fitness is like reading. It's never too late. First of all, I think you should adjust your mentality. As long as you stick to the scientific method, it will be no problem to build tough muscles. 158kg should be thin, but the fat on the belly is actually a small problem. If you are determined to stay healthy, you'd better go to the gym. If it really doesn't work, you can do it at home. The first is diet. Look at your goal. First, you must lose as much excess fat as possible, and then gain muscle and weight. In the first stage, we must control our diet, eat less and more meals, eat less carbohydrates, and don't eat supper. There are many online. Go and see for yourself. This stage is mainly aerobic exercise, which can be done at home. Although it feels strange to say that men's aerobics, I danced in Duoyan Zheng for half a year before, and the effect is really good. I really don't want to, so I can run and jump rope. The second stage, increase muscle.