Generally speaking, fitness is to gain weight. When you exercise, you eat more, have good physical fitness and can absorb nutrients. So most of them are to gain weight. If you want to lose weight, you must ensure that your muscles are not stiff after fitness, that is, you should exercise all over your body for as short a time as possible after fitness to prevent your muscles from gaining weight. The specific method is: first, make a fitness plan, practice one part every day, go to a program for 2 to 3 days every week, and connect dumbbells with your arms. There are also some fitness equipment, and you can basically play the same thing every day. Don't type everything every day, and then generally do six groups of eight in one action. After getting used to it, you can increase the weight and the number of groups. Then, if you want to lose weight, don't rest after each group finishes. Try shaking your body several times to keep your muscles in a relaxed state, so that your muscles will not freeze and your weight will not increase. Actually, I'm telling you, losing weight is the best. When I lose weight, I exercise during the day and jump rope at night. Dance every night 1000 minutes, rest 1 minute. Two months later, I lost weight 16 kg. I hope my answer will satisfy you! ! Then, in terms of diet, if you want to exercise your muscles, you should eat more milk and eggs from protein. If you lose weight, it is unnecessary. Just help yourself. You will feel very hungry after every exercise. Insist on not eating, and overcome the fact that you lose weight faster! !