Fried. No snacks, you can eat at noon.

Exercise at night,

Don't eat fruit at night, replenish water, warm up for 15 minutes first, eat 1 banana when you are really hungry, or go to bed early.

Aerobic exercise needs a uniform speed (rotation, running, swimming) for at least 40 minutes, and you have to sweat! Eat sugar when you exercise until you feel dizzy.

Then stretch, do sit-ups and leg lifts, 3 groups each. Must be completed.

Go to bed after taking a shower and don't drink water after 8 o'clock. You can sip it.

6 days a week, preferably full-time, at least 5 days.

If your joints hurt, you need to rest.

You'd better have a massage after running. You can make your own yoga stick.

It's okay. You can practice with barbells.

5000 meters in 20 minutes is a pass.