For the time being, I think you should mean that you look too fat and have no muscles ~

You can lose fat by aerobic exercise first, such as running and swimming, or do HIIT and tabata exercise. You can search online.

If you gain muscle after reducing fat, do less aerobic exercise and start strength training, focusing on training muscle groups such as back, chest, legs and buttocks.

Whether you are reducing fat or gaining muscle, please control your diet. If you are reducing fat, eat less oil. Don't eat potato chips You can eat high-quality fat such as nuts, just five or six. You can eat about 20% less in your diet at ordinary times, and don't be hungry, otherwise you will be fatter.