You say, what should I do if this person is fat?

There are a few suggestions, you can refer to them.

You can't eat too much before the gym, but you can't eat on an empty stomach, you can eat bananas and milk, and you can exercise 40 minutes to an hour after eating, and the diet is very important, and the muscles also need nutrition to grow, so you have to eat reasonably! Here are some suggestions for you, if you want to get shaped, you can't eat fatty things, try to minimize the intake of animal oil and beer, I coach don't put oil in stir-frying, eat more lean beef and chicken breast! The most important thing is vegetables and fruits, because you will lose a lot of vitamins and calcium when you sweat a lot, so even if you supplement, I don't recommend that you start with some supplements such as protein powder.

1. Warm-up exercise for about 15 minutes, which can make the body sweat slightly.

2 Strength Exercise Week: Target Muscles: Action: Number of Sets: Number of Sets: X Sets.

Monday, Target Muscles: Chest, Movements: Plank Dumbbell Bird 6 sets x 10, Plank Dumbbell Bench Press 5 sets x12 pcs, Push-ups: 6 sets x exhaustion.

Tuesday, Target Muscles: Back, Movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x12 bent dumbbell rows, and 6 sets x 12 deadlifts.

Wednesday, target muscles: shoulder, movement: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise: 5 sets x 12, upright row: 5 sets x 12.

Thursday, target muscles: humeral 2 humeral 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 12, narrow bench press 3 sets x 8, single arm neck back arm flexion and extension 3 sets x 8, back arm flexion and extension 2 sets x 12.

Friday, target muscles: legs, movements: scissor squat 3 sets x 10, straight waist kneeling 4 sets x 10 pieces, frog jump 2 sets x 30, high leg raise 3 sets x 120, supine hip lift 3 sets x 30.

Saturday (single), target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 sets x 12 pcs, crunch 2 sets x exhaustion, waist turn 2 sets x 40 pcs, crunch flank 2 sets x exhaustion, bell body side flexion 3 sets x 12 pcs.

Saturday (double), target muscles: back waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 10, bent dumbbell rows 3 sets x 10, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist turn 2 sets x 40 pieces, curl flank 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pcs.

On Sundays, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutes.

It depends on your mood! If you feel that being fat is nothing, it doesn't affect your own life, then it doesn't matter! It's good that you are responsible for yourself and don't affect your health.

If you feel that obesity has affected your own life, then, inspirational**! Exercise, diet, regular life, and slowly bring your weight back to normal levels! And I think the most important thing is to keep a normal heart, it's good to lose weight, the real you won't change because of the change in appearance, just keep a happy and calm heart.

Eat less calorie-rich foods, eat more vegetables, and eat a reasonable diet.

Usually do some proper exercise, anyway, don't go on a diet and take ** medicine or anything, that would be too unreliable.

Exercise more, don't diet**, fat is the backup energy, you will ** when you are hungry, but eat a little less.

It is understandable that being fat does not mean anything, as long as you live a healthy life. Don't look good, don't take other people's words too seriously, and if it bothers you, then exercise more.

If you're fat!

Just: Eat reasonably, do more exercise, move more and be less still, and develop good habits.

1.Go to bed early and wake up early.

2.Wake up in the morning and rub your stomach and sit up and stretch.

3.Brush your teeth on tiptoe and tuck your abdomen. Cheer yourself up and smile at yourself in the mirror4Drink a glass of water and eat a rich breakfast. Start your day off right.

5.Eating is just a small part of life, keep yourself busy and live a meaningful life6When walking, please tuck your abdomen and try to shift your weight to the ball of your forefoot, so that the inside of your knee can be gently touched.

7.Try to take the stairs and avoid the elevator.

8.Drink plenty of warm water and drink slowly.

9.Fruits and vegetables guaranteed. Occasionally supplement with protein and eat some meat.

Go to bed before going to bed and massage your abdomen before going to bed to get your intestines moving.

There are some hot-selling ** recommended products in my collection, you can check them out.

So if you're fat or not, if you're fat, go to **, if you're not fat, people just say you're cute, or joke about you.

What others say is someone else's business, go your own way, and be a man with temperament and self-confidence.

If you're really fat, don't worry about it if you're not too fat, just live freely!