You can adjust your training plan according to your physical level:

1. If you are thin and just want to increase your muscles, you can do less aerobic exercise, which can improve your cardiopulmonary function. It is good for fitness. Running can reduce fat and make muscle contours more obvious. If you are worried, you can run for half an hour every day and burn a little fat while warming up. Just do more equipment and anaerobic exercise.

2. Daily exercise, you can jog on an empty stomach for about 45 minutes in the morning, run slowly, go to the gym to do strength training for 45 to 1 hour, and then run for about 20 to 30 minutes, or jump rope, or other aerobic, with abdominal muscle training, just drink some protein powder in the middle. If it is 6rm, do you use multiple dumbbells? Under normal circumstances, if it is not an overweight dumbbell, 660. But it is difficult to gain muscle and lose fat at the same time. Strength training will consume glycogen first, then fat, and finally protein. Ingesting a large amount of protein can be dangerous, because a large amount of protein will produce highly toxic substances.