First of all, I want to go to bed early and get up early, 10, get up at 8-9, and get enough sleep. I usually do some simple exercise after getting up in the morning. I bought a mat, lifted my legs on it, and then I would have a rest and prepare dinner. And as long as I exercise, I must remember to drink water, but don't drink too much, just a little at a time, just have breakfast and rest. Lunch, rest, class or work, the next step is the gym. According to scientific research, it is best to exercise at 4-6 pm every day, so you are ready to go to the gym when you have enough rest. In the gym, you can run for eight minutes at first. If you just want to exercise, but you still want to lose weight, so it is recommended to run for more than 20 minutes at a moderate speed, not too fast, 8-9, early slimming stage. Lose fat, then gain muscle. There are chest muscles, two heads, three heads, back muscles, abdominal muscles, and of course leg training. When doing these exercises, you should only practice one place every day. For example, if you practice abdominal muscles today, you will always do abdominal muscle training, and you will gain muscle only when you stimulate your muscles in place. There are groups, and each group does 8- 12. It is much more cost-effective to hire other fitness people than to spend money on coaches. On the first day of going to the gym, we must first make clear which muscle the equipment is aimed at and the standard posture. If you don't ask anyone, make a plan. That's about it. Don't forget to bring water when you go to the gym. It's cold now. Take long sleeves and sweatpants. There is a place to take a bath, which is convenient for changing clothes for a week. Do a lot of abdominal muscle training, stimulate him, and then you can do a little bit of double-headed training, Tuesday and Wednesday, exercise your back, and then do a little bit of triceps, Thursday and Friday. You can practice on Saturday and Sunday and have a day off. As for your legs, you run every day, so you can keep running without special training. The most important thing in fitness is persistence. I hope you can. . . Tired. .