How do ordinary people exercise, lose weight and gain muscle? See what the fitness instructor says.

1, aerobic exercise two or three times a week is helpful to strengthen joint ligaments, lay a good foundation for entering high-intensity training in the future, and ensure that one gram of protein is ingested per pound of body weight every day.

2, it is best to eat once every two to three hours, to ensure adequate carbohydrate and fat intake, and to practice more large muscle groups in the back, waist, buttocks and legs, which will not only make the body strong but also promote the growth of muscles in other parts.

3. Arrange some large-scale compound sports with a large amount of exercise and insist on concentrated exercise every day. If high-intensity strength training is carried out, the interval between two trainings of local muscles, especially large muscles, is 72 hours.