Side height 172CM, weight 57KG, too light. If you are a muscular or fitness instructor, your weight is too thin. 172cm, at least 75kg. You are a non-professional, control at 65-72kg, as long as the fat is muscle. Aerobic combined with anaerobic exercise is enough.
Your weight, pay attention to your meals before and after exercise. Remember that it is 1 hour before exercise and within 30 minutes after exercise.
Second:
Warm up before exercise 10 minute.
Then muscle training is strength training for 30-40 minutes.
Last 20-35 minutes, aerobic running training.
/kloc-After 0/0 minutes, rest and stretch your muscles.
Add water before and after exercise, high protein food, no fat.
Increase muscle
-Not necessarily to the gym. Pay attention to the time of eating (before exercise 1 hour, within 30 minutes after exercise, pay attention to adding meals)
Reasonable diet, increase protein, increase crude fiber and reduce fat intake.
(Add meals before and after exercise, and pay attention to adding meals.
0 1. skim milk, 200ml-400ml yogurt, 2 egg whites without egg yolk.
02. Whole wheat bread 150g, 3 slices, 4 egg whites without yolk.
03.2 bananas, 2 kinds of protein without egg yolk)
prescribe a diet
Increase protein, increase crude fiber and reduce fat intake.
Eat more protein (throw away the yolk)
Eat more coarse grains and vegetables (recommended recipe: 30-50g of coix seed, 30g of dried yam, 30g of millet and 30g of lotus seeds, grind them into paste, or cook them into porridge instead of whole grains. )
Reduce fat, fried and smoked foods. Don't eat after 20 o'clock. If you are really hungry, use water and calorie-free fruit instead.
Third:
Eating protein powder is not necessary for the time being. After all, it is not recommended by professionals.
If you must eat, recommend professional high-concentration animal protein and muscle-building powder. High-concentration protein can be taken 1 hour before going to bed 10-20g, and muscle building powder can be taken for 20-25g before and after exercise.