My friend, how tall are you? How old is it? /How old? 140 is a good weight if it is 1.7 to 1.8. If you want to exercise and exercise your muscles, you must eat some meat. If you think you are fat now, losing weight and building muscles is a good choice. Three hours a day is a bit too much, so I may not be able to maintain this intensity in the future. I suggest that you allocate 2 hours every day. Not only go to the gym to practice, but also practice at home. Gym practice should be the focus, and family practice should be the auxiliary. Gym: There are many equipments. Don't covet everyone to practice. See which part of the muscle you want to practice and choose the equipment selectively. Dumbbells began to choose lighter ones. It is best to consult a fitness instructor and pay attention to hydration. After returning home: take more rest and supplement nutrition. Don't think it's to lose weight, or you may faint for two hours every day. Try push-ups and sit-ups at home Or go out for a run about 4 times a week and do cardiopulmonary exercise, more than 3 kilometers at a time. If there is a school near home, go to the playground. Only hands, hope to adopt,,,,, whoosh.