Aerobic fat-reducing exercise: running, skipping, swimming, cycling, etc.

Anaerobic muscle-building exercise: all kinds of strength-oriented exercise, conditional to go to the gym, unconditional to do similar push-ups, sit-ups, etc.

Want to gain muscle fast, at the same time a lot of anaerobic exercise, to increase the intake of protein, because the main component of muscle is protein, simple is to eat more egg whites.

Finally, you should stick to it, not for a week or a month, but for at least a few months, and you will be amazed at your body.