For example, jogging, you must lose weight before you can practice your muscles. In the early stage, you should lose weight first, supplemented by muscle training. You can jump to 7~9 on the treadmill in the gym first, then run 2000~3000m every day, drink plenty of water, increase metabolism, and then take a break and start to practice muscles. Basically, there are 8~ 12 groups, 5 groups a day. The quantity depends on the weight, and the weight is less. Drink 2 cups of milk every day, add whole wheat bread and egg white. The food is mainly protein, and the sleeping conditions allow you to sleep for 8~ 10 hour. Adequate sleep is the key to muscle growth. Handmade, give it to me! ! ! !