Sit in a chair, grab both sides of the chair with both hands, straighten your legs, tighten your feet, try not to move your upper body, then bend your knees and lift your legs, and you will feel tight abdominal muscles. Practice like this, and you will find that everything will be different. Then do aerobic exercise. This is done to gain muscle and lose fat.

It is best to practice your muscles every other day, and you can do aerobic exercise alone the next day.

The diet is mainly chicken, beef and salmon, drink more soy milk and add bananas. It is rich in vitamins, very nutritious and the fruit is great.

Because muscles are not trained now. But in the rest time after fitness, muscle cells begin to enter the cycle of repair and development. If you get the help of these food nutrients in this process, your muscles will fully grow and thrive, and you will feel that your muscles are very powerful when you do weight-bearing training the next day. It would be better if you can get enough good sleep and let your muscle cells be well repaired and developed.

I wish you rapid success.