Get up in the morning and run 2 kilometers, eat 2 eggs and only eat egg white. I only practice a part every day in the afternoon. For example, I practice my hands today, my chest tomorrow and my legs the day after tomorrow, so I can't practice one place in a row. After practicing in the afternoon, you'd better go swimming in the swimming pool when you have time. Eat 3 eggs after exercise in the afternoon, only egg white and not egg yolk. There is also going to bed early and getting up early, because the morning is the time for yang, and the evening is the time for yang, so you should have a good living habit, and with the above exercises, you will have a significant effect in 3 months.