My method is to eat breakfast normally, eat lunch later and not eat dinner (eat fruit properly and replenish water). I'll be hungry, but it won't affect my health)
The food is mainly high in protein. Add a certain amount of calories to eat chocolate or something before exercise. Reduce the amount of oil and salt, usually eat salty, now eat light, usually eat light, and now eat slightly seasoned. If you want to brush fat, you must strictly control the intake of fat, be sure to use less oil and not fat at all. Aerobic exercises such as running and mountain climbing should be done for more than half an hour every day, and 1 hour is the best. Remember it's aerobic. Don't let yourself breathe too hard, too tired, sweat, not tired. In this way, your fat will come down.
Chest muscles, the upper, middle and lower parts, the unarmed method is push-ups, but it is recommended to push the chest in a gym with a mirror. Don't weigh too much, you can try it yourself, and one group can do it 6-8 times to suit your weight.
Push the chest obliquely upward, group 3, slowly up and down, and don't completely straighten your arms. If you focus on the chest muscles and arms, it means that the weight is too heavy.
Push flat, 3 groups, and push down 3 groups obliquely. The arms between groups are relaxed, you can throw and knock, and it is best to have a companion to help you shoot. The rest time is uncertain. If you think you can do the next group, go up. In this way, the upper, middle and lower levels have been practiced. According to your chest shape, you can choose to strengthen the top or bottom to make it look good. The way is to make another group.
Abdominal muscles, sit-ups are trump cards, lying flat with straight legs in 3 groups, bending knees (as in normal schools) in 3 groups, pulling the upper body with hands in a fixed place, and standing straight with legs perpendicular to the ground in 3 groups. Each group 10- 15 is suitable for beginners. If you find it difficult, stick to it with your teeth, because abdominal muscles are more resistant to exercise, and you can't get out without making them feel hot.
When doing rectus abdominis training, all three methods have only one point, and the body should not touch the ground completely (that is, the legs should not touch the ground when lifting the legs), so that the rectus abdominis can be kept in a state of tension all the time, and then the body can be straightened and patted to relax the abdomen, which is beneficial to muscle growth.
Eat fat-free red meat, preferably beef, and white meat is chicken. Drink milk and eat eggs. These are all natural. Eat muscle-building powder if you can. It will be obvious at first, but it will cost more to make drinks after training for a long time.
Strength training will obviously increase muscles according to the number of groups, and then if you insist on brushing fat, the proportion of fat will decrease and the muscle mass will be obvious.
After training for one month, I only lost 1 kg 2, but my chest circumference increased from 102 to 105 cm, and my waist circumference decreased by one inch. This is the proof that there is more muscle and less fat.
I wish you success!