1 First of all, about muscles, I can assure you that I will never grow many muscles. First of all, one of the necessary conditions for growing muscles is that there are enough androgens, but there are not many androgens at all. I can rest assured and put my heart at ease!
2. Two, three necessary conditions for reducing fat,
First, large muscle groups exercise, so it is completely unreliable to lose weight with instruments. Must be jogging, swimming and other muscle group sports.
2. Exercise for more than 30 minutes, and do not consume any fat before 30 minutes, but you must start to consume fat for more than 30 minutes. After 30 minutes, the ability to burn fat is generally provided by fat, and it feels great to burn fat. Also, don't exercise for more than 90 minutes, or you will consume muscles. However, if you want to stovepipe, you can actually spend more than 90 minutes.
Third, the heart rate must reach a certain intensity, which seems to be more than 65% of the maximum heart rate. I don't remember this specific value clearly.
3, losing weight will make the chest smaller, this is the truth, it is best to consider it clearly and reduce it to a certain extent.
4. Losing weight is a process that intake is less than consumption, so eat less, but don't eat too little! ! Otherwise, if you are uncomfortable, you can't stick to it. Just eat as usual and you can't lose weight. One more thing, don't eat for 30 minutes after exercise, which is the best time to absorb.
It is recommended to run and swim three times a week. It depends on the individual. Don't exercise too much.
6. Be sure to stretch after exercise, which is very helpful for your body shape.