First, strengthen equipment exercise and do less aerobic exercise (moderate warm-up is enough, excessive aerobic exercise will lose muscles and lose weight well)

Second, to control diet and increase muscle, you need to eat more egg whites, milk, beef and bananas. If it increases quickly, you need to add an appropriate amount of nitrogen protein powder (I don't know if this thing has any side effects, but everyone in the gym eats it anyway). To lose weight, it is necessary to ban all sugary drinks, drink more boiled water and eat more vegetables, but the landlord has obviously lost weight and will increase to about 70KG. Eat as much as possible without adding fat.