1 Intensive Exercise You can do 30-40 minutes of strength exercise and then 20-30 minutes of aerobic exercise five days a week. The total exercise time is controlled at 1 hour (excluding warm-up and stretching time). The function of these instruments is to consume glycogen in advance and prevent muscle loss to some extent. These interspersed instrument movements can practice the whole body at one time, or alternately do the upper body and lower body at one time, and of course, it can also be multi-part differentiation training. Aerobic exercise can be jogging, cycling, swimming, etc. 2. Limit diet and put an end to junk food. Usually, the diet should be low in fat, salt and sugar, light in taste, limited in carbohydrates (staple food), supplemented with high-protein foods and trace elements (vegetables and fruits). Get enough rest and sleep for 7-8 hours every night.