You can't eat too much before fitness, but you can't eat on an empty stomach. You can eat bananas and milk, and you can exercise for 40 minutes to an hour after meals. Moreover, diet is very important, muscles need nutrition to grow, and they should eat reasonably! Here are some suggestions for you. If you want to shape, you can't eat greasy things, and try to reduce the intake of animal oil and beer. My coach cooks without oil, but eats lean beef and chicken breast! The most important things are vegetables and fruits. Because you sweat a lot, you will lose a lot of vitamins and calcium, so I don't recommend you to use some supplements such as protein powder at the beginning.

1 Warm-up exercise lasts about 15 minutes, which can make your body sweat slightly.

2 Strength Training Week: Target Muscle: Action: Number of Groups: Quantity: X Group

On Monday, the target muscle: chest, action: six groups of flat dumbbell flying birds, five groups of flat dumbbell bench press and six groups of push-ups.

On Tuesday, the target muscle: back, action: single-arm dumbbell rowing 7 groups x 12, leaning dumbbell rowing 5 groups x 12, straight leg hard pulling 6 groups x 12.

On Wednesday, the target muscles: shoulders, movements: dumbbell lift 5 groups of x 10, bird bend 5 groups of x 10, single arm lifting dumbbell: 5 groups of x 12, rowing upright: 5 groups of x 12.

On Thursday, the target muscles: Brachial II and Brachial III, movements: dumbbell alternately bends 3 groups of x8, concentrated bends 3 groups of x8, chest single arm bends 3 groups of x 12, narrow bench press 3 groups of x8, one arm neck and back arm bends 3 groups of x8, and back arm bends 2 groups of x 12.

Friday target muscles: legs, movements: three groups of scissors squat, four groups of straight knees, two groups of leapfrog, three groups of leg lifts and three groups of supine hip lifts.

On Saturday (single), the target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10, flat dumbbell bench press 3 groups x 12, belly roll 2 groups x exhaustion, belly roll 2 groups x40, bell lift side.

Saturday (double), target muscles: back, waist and abdomen, movements: pull-ups for 2 groups of X exhaustion, one-arm dumbbell rowing for 3 groups of x 10, bending dumbbell rowing for 3 groups of x 10, straight leg hard pulling for 3 groups of x 12, belly rolling for 2 groups of X exhaustion, and waist turning for 2 groups of x40, sideways.

Rest or jog for 20 minutes on Sunday, run for 5 minutes, jog 15 minutes, run for 5 minutes, jog 15 minutes.