Increasing muscle and reducing fat requires aerobic exercise and strength training.
Eat less oil and sugar. If conditions permit, you can eat less and eat more, and protein's intake will increase. Especially after strength exercise, protein (i.e. meat, eggs and milk) should be supplemented.
Specific exercise, aerobic exercise first, to reach more than 45 minutes; Then do strength exercises.
Aerobic exercise is recommended to combine spinning, boxing, skipping rope and climbing stairs with weight to carry out this explosive exercise.
Strength training according to your requirements, mainly the upper body. In arm training, the main action of biceps brachii is bending moment (divided into dumbbell, barbell, sitting posture and standing posture, each with its own effect, so it is recommended to sit with dumbbell bending moment to prevent the body from swinging); The main actions of triceps are arm flexion and extension (supine and standing) and rope downward pressure; Chest muscle training is mainly bench press (chest muscle lateral wide grip, inner narrow grip, chest muscle upper edge oblique bench press, chest muscle lower edge oblique bench press); Abdominal muscles are the most difficult and the most difficult to practice quickly. It is recommended to do half-way sit-ups, hanging legs, lifting at both ends, etc. And practice abdominal muscles every day, choose a day for special intensive exercise; We should also practice deltoid and dorsal muscles, coordinate development and make the body symmetrical.
Exercise arms, chest and back, 8- 12, 5 groups in each group, with increasing weight, and the number of times in each group can be reduced. Abdominal muscle exercise, 30-40 times in each group, 3-4 groups. The weight of the equipment used should be controlled by itself, step by step. You can't blindly use heavy weight to avoid injury, and you can't achieve the effect too lightly.
Light weight groups are used to depict lines, while heavy weight groups are used to develop muscle circumference and enhance strength.
Pay attention to give your muscles time to rest, and don't practice one part every two days. Such as: arm+deltoid on Monday, aerobic exercise on Tuesday, chest exercise on Wednesday, abdominal exercise on Thursday, rest on Friday, chest or arm exercise on Saturday and rest on Sunday.