In response to your question, you should understand two things. Generally speaking, aerobic exercise has a better weight loss effect, while anaerobic exercise has a very obvious effect on long muscles. In this regard, as long as you compare the body shapes of sprinters and long-distance runners, it is easy to find out. One more thing, besides exercise, you need the combination of diet and nutrition, because the growth of muscles needs raw materials.
Going to the gym several times a week is not the most important issue, the most important thing is the quality and effect of each exercise. When I say quality, I mean whether each movement is in place and whether the number of times is enough. Let's give the simplest example. Many people can do push-ups, but most people don't know if they do it right. You can ask the fitness instructor or technical director of your gym about the essentials of each movement. Each action needs to be completed in multiple groups, usually in. The interval of each group of movements is 1 to 2 minutes, and the total exercise time is generally 1 to 1 half an hour each time. If the action is in place, you should feel a little sore in your muscles.
Besides exercise, you should have a rest. Adequate sleep time is the guarantee of muscle recovery and growth, and so is diet. Five meals a day is best. If you exercise to a certain extent, you need to apply some sports supplements, such as protein powder and creatine. There are many things to say about the fitness diet plan, so I won't expand them here. Talking with fitness instructors and reading some fitness magazines will help you to be faster.