Sumo wrestlers are fat and athletes; Athletes in the global Hercules competition are all very fat, athletes!

First, eat casually at breakfast and lunch, and eat less meat at dinner with less oil and salt; This is the way not to be fat. The way to gain weight is to eat more oil, less salt and more meat at night!

Second, sleep, sleep at night 10, get up at 6 am, and rest at noon 15 to 30 minutes; Take a lunch break for two hours at noon. These are the videos of sumo wrestlers I have seen!

Third, exercise, according to their own working hours and study time, arrange more than half an hour to an hour of exercise every day;

Exercise can increase muscles!

Here is my exercise plan: lie on your back, raise your hands and feet, and keep this posture-> I can't hold on any longer-> Twist your waist-> Otherwise, the muscles will be relieved->; Stick to it (beads of sweat are mushrooming on your body at this time, and I have been sticking to this action for two or two minutes)-> I can't hold on any longer-> Lie on your back-> I did it three times, but my underwear was wet and I couldn't stop sweating. In this way, the belly will be halved in three weeks, and there will be almost no fat on the belly in three months! The key is persistence! This is to reduce belly fat!

Push-ups training plan, do 3 groups of 20 every day, once a day, and do it in other spare time! Be sure to do it often! Looking up is obviously different from looking down! You have to raise your head and do it, the highest effect is better! It's your trapezius, it's your shoulder muscles! Will be enhanced with training! Do 20 in the first two weeks, and don't add more than 30 in the next month. Muscle exercise is not much, but the improvement of cardiopulmonary function! Then gradually increase to 30 groups to do five groups. Touch the ground with your fingers and look up. Do 3 groups of 20 people, so that the whole body can get exercise! You can take a day off when you are tired, and your muscles need to rest!

None of the above need sports equipment, here is skipping rope! Skipping rope every day 15 minutes gradually increases! If nothing else, stick to your knowledge! Three months later, you are in good shape in Philadelphia, and your figure is great!