Then the problem comes. Fat has been lost, but muscle mass has not increased, resulting in a body like skin. So, what you need now is to reduce fat and gain muscle, plus control your diet.
Don't worry about growing a lot of muscles.
Muscle growth is not so easy, otherwise there wouldn't be so many bodybuilders desperately eating high-protein food. The problem you are facing now is actually that sebum is too thick, that is, subcutaneous fat.
What you need to do now is not only aerobic exercise, but also training specifically for a certain part of your body!
For example, chest exercises, you can do some bench press, flying birds, butterflies and other exercises. As for how to do the specific movements, you can consult the touring coach in the gym.
However, when you do these exercises, the only thing you should pay attention to is that the weight should be small and the number of times should be more! Only in this way can the purpose of burning fat be achieved.
For example, to do bench press, just push an empty pole, and then do 6 groups of 30, one for each person! The middle group can be increased to 40, and then the latter two groups can be reduced! It's best not to have less than 20, because the training of fat-reducing equipment is like this, with small quantity and many times.
If you go to the gym in the future, you should do equipment training in a certain part of your body every day. For example, practice chest today, back and legs the day after tomorrow. ...........................................................................................................................
This is very helpful for you to reduce fat locally! Generally speaking, as long as you do it right, you will definitely see the effect after one week.
Diet!
Be sure to eat less greasy! Such as fried food, fat meat and so on. These things have high cholesterol content and are directly harmful to health! And it can be directly converted into fat, so you should strictly control your mouth and be careless!
But once you relax yourself, you may ruin your fat-reducing career!
Generally speaking, it takes at least one year to lose fat, the first half is to lose fat, and the second half is to maintain it, so that your body's metabolism can reach the normal range.
However, I am definitely not saying that you should go on a diet. I mean to tell you to eat less greasy food and more vegetables and fruits!
The most important thing is to eat well in the morning-at noon-and eat less at night.
In other words, in a day, you eat the most at noon and the least at night. This arrangement is also a reasonable diet.
Besides, you do push-ups.
There's nothing wrong with doing push-ups, which won't make your chest bigger. Muscles don't grow so well. If you find that your chest seems to be getting bigger now, it means that your chest muscles are bigger than before, but the sebum has not decreased, so it looks like your chest is getting bigger. What you need is to do some aerobic exercise after push-ups to reduce sebum.
Your second question fully shows that your body lacks muscle mass. Just because you have more muscle mass doesn't mean you will become a muscular man. Believe me, it is far from easy to lose weight and become a muscular man. Now you should write more about muscles, which will make your body consume more fat and your sebum. Remember, what you lose now is mainly sebum.
Your shoulders are narrow, you can wear some hip-hop clothes, because it will make your shoulders look wider. As for the movement, you need to consult the coach, because this can't be explained clearly in a few words.
A month's exercise in the gym can improve your body shape, but it depends on how much sweat you are prepared to sweat.
Finally, I hope it will help you.
If you have any questions, you can continue to consult me and send me Baidu news.