Listen, your fitness goal is to increase muscles. First of all, the strength of the equipment you use should not be too high, generally 60% to 80% of the maximum strength, and the number of groups is about 8~ 12 times, because according to your situation, you are in the primary stage of fitness, and the number of groups should not be too large. Furthermore, proper aerobic exercise is needed. Your sebum is thick, and proper aerobic exercise will be better for physical exercise. Aerobic exercise should last for more than 40 minutes at a time. It can't be said that a lot of sweat stopped in about 39 minutes. You should stick to it. If the time is too short, your body will lose water instead of burning fat, and the frequency of exercise should be guaranteed to be 3~4 times a week. Before exercise 1 hour, properly ingest carbohydrates to ensure energy during exercise, and properly drink water or sports drinks during exercise to ensure moisture. Finally, to ensure the intake of nutrients, mainly protein, fat and carbohydrate vitamins. The guarantee ratio is 4: 3: 2: 1.