Adult males below 25% are normal, and those below 18% are generally thin. So there is no need to lose fat. You may have a lot of local fat, and you can improve it through exercise later.
The main content of exercise now is to increase muscles. Mainly through unarmed strength exercises, such as squatting, push-ups, belly rolling, leapfrog, flat support and so on. There are also equipment strength exercises that can enhance muscle exercise. Generally speaking, dumbbells, barbells or comprehensive strength equipment are good. Control the number and frequency of exercise according to your own ability.
Precautions for muscle gain: Proper muscle exercise is the basis for muscle gain, and at the same time, be careful not to exercise excessively; Active rest and recovery after training can make muscles recover and grow better; Pay attention to your diet. Eating more protein can make muscles grow better, such as lean meat, egg white, beans and fish.