1.

Exercise: mainly through anaerobic exercise, carry out targeted high-intensity exercise on specific muscle groups. In this process, muscles achieve concentrated exercise of endurance and explosiveness. After that, there will be a feeling of muscle fiber breakage, lactic acid accumulation and muscle soreness. It usually takes 2-3 days to recover.

(Pay attention to the differences between strains)

2.

Diet: high protein, less sugar and less greasy.

3.

Fat reduction period:

1.

Exercise: You can do aerobic exercise for a long time-swimming, jogging, brisk walking, etc. To consume the sugar in your body, and the process of consuming fat begins when the sugar is consumed. The process of fat consumption can continue to be aerobic, or it can be combined with anaerobic processes such as equipment.

2.

Diet: less sugar (note: starch is converted into sugar after digestion, and staple foods such as rice are also eaten less), less greasy, more dietary fiber, and moderate protein-excess calories will be converted into fat, so pay attention to intake.