If the landlord does some stretching exercises during fitness, such as stretching his back, pull-ups and so on. It will not only affect, but also help to improve. In addition, if it is the first proper exercise, you can find a personal trainer to take you for two weeks to familiarize yourself with the equipment and training methods.

If you want to gain muscle, eat protein powder for about a month (don't listen to the coach, practice before eating). Practice your chest muscles first to make yourself look stronger.

I hope it will help the landlord. You can ask me again if you don't understand. Pay attention to step by step.