1. diet: ensure that three meals a day are quantified on time. A figure like you should ensure a normal intake of one meal 1.5 bowls of rice, various vegetables and meat. Three meals a day is the foundation (I mainly eat fish and beef. As can be seen from the nutrition table, fish and beef are the best choices in meat dishes; I have cheese+eggs+lean porridge for breakfast.

After that, you can add extra: bananas are fruits that can quickly replenish your physical strength, and you can eat1in the middle of every meal; Drink warm honey water after exercise. Remember that three meals must be guaranteed!

2. Exercise: Do local exercise according to your body shape (if you need a developed upper body, you can enhance the upper body exercise). My combination mode is jogging 15 minutes in the morning, doing push-ups for 2 groups (20 times/group), pull-ups for 15, sit-ups for 2 groups (30 times/group) and squats for 40 leaps. If you go to the gym, you can use more equipment, and the effect is the same. I exercise every morning 1 hour. In the afternoon, I usually choose full-body exercise, and I prefer two kinds: basketball and swimming. I play basketball for 2 hours at least twice a week+1 swimming for 3 hours.

I am 178cm tall and weigh 70kg. I am in good health and always full of energy. This number has been maintained for eight years. Of course, after three years of exercise neglect, coupled with the fatigue of work and the confusion of diet ... the weight is only 67kg ~ ~ alas, I hope you can get what you want ~ if you want to practice fast, then increase your intensity!