If you want to gain muscle, you can refer to the strength and muscle map and learn from some fitness videos on the Internet, so that you can get a general understanding of the exercise methods of various parts of the body and ask the fitness instructor in detail, because there are many fitness details that are not in place and it is difficult to have an effect.
If you want to lose weight, you can ride a bike, play squash, go swimming in the gym, or jog for 5 kilometers after strength training. Doing aerobic exercise after strength training not only sharpens your willpower, but more importantly, strength training can consume most of your dietary energy, and then running is fat consumption, or running directly for more than an hour (not for speed, but for exercise). Outdoor hiking, hiking, cycling and wading through mountains and rivers are a kind of spiritual enjoyment.
Either way, we must ensure the principle of moderation. Too much exercise is easy to get hurt and affect our normal life.
Wish lz a happy fitness.