The weight of a boy with a height of 177 is actually within the standard weight range, but if the body weight is pursued, it should be 135 kg and the body meat should be strong muscles. But this depends on the proportion of your body fat. Let's talk about the calculation method first. Parameter a = waist cm x 1.74, parameter b = weight kg x 1.182+44.74, total body fat kg = a-b, body fat percentage = (total body fat weight ÷ weight) x 111%. If your calculated result is 11%,

If your body fat rate is not standard, first of all, you should pay attention to your diet. The most common way to eat weight-loss and muscle-building meals is to mix a variety of vegetables with mustard honey juice, and then add a small piece of purple potato rice and three or four pieces of fried chicken breast, or directly cook chicken breast with broccoli and carrots without oil and salt, and you must control your diet reasonably. Don't eat and drink too much during festivals or dinners, and drink as little as possible.

The second is exercise. Losing weight and gaining muscle can't be done at the same time, but must be done in stages.

losing weight is a process that requires high-frequency but low-intensity training. It is best to keep running for a day. The best aerobic exercise is swimming, because it can exercise all parts of the body, and the plastic effect is very good. If this condition is not available, consider cycling and running, and playing badminton and tennis.

It is necessary to maintain a stable and continuous frequency for muscle gain, but it is ok to do it every other day without continuous rotation, but it needs high intensity. Because it is strength training, the best way is anaerobic exercise, that is, going to the gym to do targeted exercises with special equipment. Boys mainly focus on the three key parts of arms, back and waist. For the use of equipment, it is best to ask the coach at first to ensure that the usage is standardized and standard, so as to have good results.