There are still many things to pay attention to when running. You can't replenish a lot of water immediately after running. You can drink less in moderation Everyone's running effect is different, depending on how heavy you are now. A person weighing 200 kg should be able to lose about 10-20 kg if he keeps on eating for 20 days.

As for the arm, take two mineral water bottles and fill them with water. When you have nothing to do, you can stretch your hands and move up and down, such as watching TV, to slim your arms.