I'm just like you. I go to the gym twice a week. I'd better go with my friends. I run every day, and I can go swimming if I can. The most important thing is to get enough sleep after exercise, because muscle growth needs enough rest, and drink more water, eat more fruits and vegetables, supplement protein, eat two eggs a day, eat more beans and lean meat. As long as I am willing to invest, my health will always be good. I paid great attention to my health for a while, and my weight went up. Now I stay up late every day, very lazy. Although the muscles are still there, they have lost weight.