Only those whose body fat rate is lower than 17% are considered muscular. This can only be achieved through regular exercise. You shouldn't have exercised before, so you shouldn't be muscular. The so-called meat is more solid than porcelain, the biggest reason is the illusion that your fat layer is very thick and can't be pinched. Therefore, your core exercise goal should be to lose fat. In order to reduce fat, the best exercise is jogging, which is an aerobic exercise involving large muscle groups all over the body. You can also do aerobics, and this effect is also very good. If there is an elliptical machine around, push this equipment first, because it protects your knees best during exercise.

Pay attention to several aspects when doing aerobic exercise to reduce fat.

Frequency: not less than 5 times a week, preferably once a day.

Time: not less than 30 minutes each time, 50 minutes is recommended.

Events: jogging, brisk walking, elliptical machine, treadmill. Note: Swimming is not recommended, and the effect of reducing sebum by swimming is very unsatisfactory for girls!

Intensity: Intensity is generally reflected by heart rate. If you want to lose weight, the heart rate during exercise should be controlled within 50%~75% of your maximum heart rate (220- age), and the weight loss effect is the best. Not too strong, but the effect is not good.

Dietary suggestions are: adjust the diet structure and give priority to high protein, low fat and low carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.