If possible, it is suggested that the landlord do a physical examination of the instrument first to learn more about the parameters of physical functions. At the same height and weight, some people are stronger, while others are a little vain. Under the condition of limited parameters, we usually simply evaluate a person's body fat and thin degree and general health status according to the body mass index. Body mass index (BMI) = weight (kg) ÷ height 2 (m). According to this formula, it can be calculated that the body mass index of the landlord is 23 (it is normal when the body mass index is 18.5 ~ 23.9). According to the height and weight of the landlord, there is no need to deliberately reduce fat or gain muscle first. It is suggested that both can be carried out simultaneously.

First of all, pay attention to diet. Whether it is to lose fat or gain muscle, control the intake of oil and sugar. Please immediately delete high-calorie foods from the food list, and avoid supper, wine and drinks as much as possible, and replace them with foods with high protein and fiber. Chicken breast, beef, fish, fruits and vegetables with low sugar content can be changed into staple foods, and whey protein powder (to repair muscle damage), creatine (to improve muscle strength and help muscle growth), alanine (to improve muscle strength and endurance), BACC branched-chain amino acids (to prevent egg white from being decomposed), glutamine (to prevent muscle atrophy) and nitrogen pump (to help burst) can be supplemented.

Reduce fat. The exercise of reducing fat is mainly aerobic exercise, and the time of aerobic exercise must reach a certain level. Of course, there is a misunderstanding to explain here. Many people think that the longer aerobic exercise time, the better. In fact, it should be corrected until the heart rate reaches the duration of a beat. Target heart rate =(220- age-resting heart rate) *(65%-85%)+ resting heart rate. Among them, 65%-75% is mainly used for reducing fat; 75%-85% is mainly used to improve cardiopulmonary function. There are many ways of aerobic exercise, such as running (the treadmill in the gym can display the heart rate, and outdoor running needs to maintain a certain speed), boxing, spinning, skipping rope and so on.

Gain muscle. Muscle building needs to be done by instruments. If you want to achieve good muscle gain, it is recommended to go to the gym. The equipment in the gym is comprehensive and targeted, and good muscle training effect can be achieved through a certain degree of training. If conditions permit, you can also hire a professional personal trainer to correct the movements and guide the exercises. If you choose to exercise freely at home or use public equipment such as parallel bars in the park, you need to pay attention to warm-up preparation, master the correct posture and exercise time to avoid injury or fail to achieve the expected results.

A good figure requires diligent sweat and scientific and effective exercise methods. I wish you all good health and strong health.