In recent years, the number of obese people is increasing day by day, which is not only related to lack of exercise, but also closely related to bad eating habits. If you don't eat or eat less during the day and overeat at at night, the calories in your diet are not consumed through activities, but become fat because your body is at rest. There are several ways to lose weight by diet for your reference: 1, a small amount of meals. On the basis of three meals a day, add afternoon tea and evening tea, and it is appropriate to be hungry for each meal. 2. Self-control. Don't overeat. 3. Eat less for dinner. 4. Eat more fruits and vegetables. Fruits and vegetables tend to make people feel full and have lower calories than meat. 5. Drink water before meals. Can suppress appetite. 6. change the way you eat. Like the recipes in fashion magazines, they are rich in materials, take the essence and have a good time. Third, relax after training. If metabolic waste and fatigue are not eliminated in time after training, it will not only affect future training, but also cause training accidents such as excessive fatigue, muscle stiffness and muscle strain in the long run. Many people mistakenly think that bodybuilding is to cultivate "a whole body of meat", which is a wrong view. Proper relaxation after training, such as massage and swimming, will prevent tense muscles from gathering together. The famous male model Hu Dongjian pays great attention to relaxation behind him. He said: "As a model, what I need is not big hard muscles, but beautiful striped muscles with a sense of fluency, so I will choose swimming to eliminate fatigue and relax my muscles." Actually, exercise is very simple! You must have perseverance! First of all, I don't know what your figure is like! Since you say you are thin, pay attention to your diet first! Only diet combined with exercise can grow muscles! Let's start with diet! You must have enough nutrition when you start exercising! First of all, I boiled five eggs in the morning! Eat 5 egg whites and 1 egg yolk! The cholesterol content in egg yolk is relatively high, so it is better to eat less. ) A steamed bread is best matched with a bowl of porridge! Eat more meat, beef, chicken, egg white and so on at noon! Eat rice too! Eat more egg white, beef and chicken if you exercise in the afternoon! These foods! (Of course, you should also eat more fruits and vegetables. How do you usually eat vegetables and fruits? I'm just telling you to eat more when you exercise. ) here is the problem of exercise. First of all, you are thinner and have less strength, such as push-ups and sit-ups. You can do more. Practice your strength first! But you can't do all these dumbbells. You can't use them blindly. You must use them within your ability! 2.5KG can practice arms! A 20KG bell for chest exercises! First of all, use these basic exercises for a week until your body is fully adapted! This week will be more painful for you, because you seldom do these exercises. If you can't adapt, you will be sore all over. It is best to take a hot bath every day to eliminate fatigue. ) After you get used to these weights, you can gradually gain weight! I don't know your physical condition, so it's hard to say! You can find some more information about sports! See what kind of exercise you really need! If possible, it's all done in the gym! If there are coaches in it, you can ask them! Because these things are useless even if you say something you don't understand here, but they will be counterproductive! The key is the action during exercise! And the usual diet must be paid attention to! Eat more food rich in protein! If you don't have a gym, you don't know how to do this action. You can buy (Mr. Bodybuilding) to see the action introduction and illustrations! In that case, it will be easier to understand! ! That's all! That's all I have to say!