Wake up in the morning (not necessarily early) and jog on an empty stomach (the intensity is within 60% because it consumes less than 60% of fat and sugar outside) for about 45 minutes. If you really can't run down, you have to walk for 45 minutes. Practice in the gym for five days and rest for one day, namely chest, shoulders, back, legs and arms (two heads and three heads). One day apart. It will have obvious effect in almost one month, and it will be almost a master in two to three months. The aspect of eating is to eat less and more meals, and eat more high-protein beef and eggs.