The most effective ways to practice chest muscles are push-ups, bent arm parallel bars, horizontal bar pull-ups, supine barbells and weight-bearing bench presses. You can run for more than eleven minutes every day to lose weight, because fat will be used after eleven minutes. It is best to run 10000 meters every day, which means you can run for one hour every day. Eat more fruits and vegetables, less meat, high-fat food, and don't eat high-calorie junk food, such as McDonald's and KFC. It is very important to control diet and water surface reasonably. Sleeping too long will also accumulate fat.