As for time, all aerobic exercises (running, swimming, etc. ) It must last for at least 20 minutes before you start to consume fat.
It is best to do it once a day, at least once every other day.
In addition, pay attention to uniform speed, center of gravity forward and body coordination when running, and pay attention to relaxation and stretching after running (such as leg press).
As for high-protein food, of course it's no problem ~ but it's best not to eat for half an hour after exercise.
There is no plagiarism, no reference, and it is completely based on your own experience.