First, the requirements of fitness: it is best to train muscles to do weightlifting. The key is to increase the weight of weightlifting and the number of weightlifting rounds, but reduce the number of rounds. For example, once for a time, four times for a round, about four times per round is enough (that is, four times up and down), but it is necessary to do more rounds every day. Because of the heavy weight, the fourth round of each round will be very difficult, and you need someone to help you, such as a fitness instructor.
Second, diet: eat more fish, especially meat, and eat less junk food.
Third, the effective time varies from person to person, generally speaking, one or two months, but we must stick to it.
He is a muscular man with a great figure and a black belt in Taekwondo. This is his experience. You can learn from it selectively. I hope it helps you! Oil; Fuel charging; Make greater efforts