Warm up quickly 15 to 20 minutes, then stretch ligaments and joints 15 minutes or so, and just run on the treadmill for 30 to 40 minutes! Speed is the speed at which the heart rate reaches 120!

Whether you grow muscles or not depends mainly on your diet! Protein doesn't want to eat too much, but he can't help eating. Just control 2 egg whites a day! Eat less at night, you can eat enough at noon, and you must eat breakfast!

Avoid snacks, ice cream and chicken skin! Avoid everything! Exercise 5 to 6 days a week, and don't rest continuously. Pay attention to nutrition during the physiological period and you can stop.