Muscle is not fat, but exercise increases muscle fibers, consumes excess fat, and has more lines and compactness. So you don't need to gain weight first, but if you increase your exercise, you should keep up with your daily nutrition. In order to ensure that the fat layer is not so prominent, it is recommended to avoid overeating and not eat on time. Eat less, eat more, eat less greasy, eat more protein and fiber.

Lift the barbell on the upper limbs for 50 times. Upper arm, lift dumbbells 100 plus push-ups 100 pull-ups 30.

Once in the morning and once in the afternoon.

100 chest, abdomen and back sit-ups, practicing spring stretch bending arm and spring bending arm.

Legs, hips, stand up, squat, and leapfrog properly.

Whole body coordination, endurance: running, swimming, basketball, football.

Get up early and go to bed early, the important thing is to persist! If you sit in front of the computer for a long time, you won't have Jason Statham's figure.