1 First of all, about muscles, I can assure you that you will never grow much muscles. First of all, one of the necessary conditions for growing muscles is that there is enough androgen, and you don't have much androgen at all. Don't worry, put 10,000 hearts!

2. Two, three necessary conditions for reducing fat,

First, large muscle groups exercise, so it is completely unreliable to lose weight with instruments. Must be jogging, swimming and other muscle group sports.

2. Exercise for more than 30 minutes. You don't consume any fat before 30 minutes, but it must be more than 30 minutes before you start to consume fat. After 30 minutes, your consumption capacity is generally provided by fat, and it feels good to burn fat. Also, exercise for less than 90 minutes, otherwise you will consume muscles. However, if you want to stovepipe, you can actually spend more than 90 minutes.

Third, the heart rate must reach a certain intensity, which seems to be more than 65% of the maximum heart rate. I don't remember this specific value clearly.

3, losing weight will make your chest smaller, this is a big truth, you'd better think it over and reduce it to a certain extent.

4. Losing weight is a process that intake is less than consumption, so eat less, but don't eat too little! ! Otherwise, it will make you uncomfortable and can't persist. Just eat as usual, don't lose weight. One more thing, don't eat for 30 minutes after exercise. At this time, it is best to absorb.

It is recommended to run and swim three times a week. It depends on the individual. Don't exercise too much.

6. Be sure to stretch after exercise, which is very helpful for your body shape.

7. Actually, there is no need to go to the gym, just run or something.

Be sure to stick to it, and you will be surprised by your change!