In the first week, eat early, eat late, go to bed early and get up early.

After the first month, walk or ride a bike for at least one hour every day.

After the first season, reach at least eight groups of sit-ups every day, with at least 30 in each group.

After half a year, get up at least 100 times a day to push-ups or pull-ups or squats.

Step by step, guard against arrogance and rashness, persevere and put safety first.

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