Eat moderately at night, but you can't eat improperly and drink some porridge. You must have a good breakfast.

To go to the gym, you have to run about 20 laps first, and then ride a bike for half an hour.

Shaping is strength training, abdominal muscles are weight-bearing sit-ups, chest is bench press, dumbbell zipper and so on.

Exercise muscles 3-5 eggs, beef, etc. every day.

Persistence is very important.