Being muscular does not mean you are muscular. Looking at the picture below, only those with a body fat rate below 17% can be considered muscular. This is only possible with regular exercise. You probably haven't had the habit of exercising before, so you probably aren't a muscular type. The so-called meat is more solid than porcelain. The most likely reason is that your fat layer is thicker and cannot be pinched. So your core workout goal should be fat loss.

For fat loss, the best exercise is jogging, an aerobic exercise that involves the large muscle groups of the whole body. You can also do aerobics, which is also very effective. If there is an elliptical machine around, this device is recommended because it provides the best protection for the knees during exercise.

You should pay attention to several aspects when doing aerobic exercise to lose fat

Frequency: no less than 5 times a week, preferably once a day.

Time: no less than 30 minutes each time, preferably 50 minutes.

Items: jogging, brisk walking, elliptical machine, treadmill. Note: Swimming is not recommended. The effect of swimming on reducing sebum is very unsatisfactory for girls!

Intensity: Intensity is generally reflected by heart rate. If you aim to lose fat, your heart rate range during exercise should be controlled within the range of 50% to 75% of your maximum heart rate (220-age). Fat works best. Be careful not to use too much intensity, otherwise the effect will be bad if the intensity is too high.

The dietary advice is: adjust the diet structure to a high-protein, low-fat, and low-carbohydrate diet. The first is to reduce the intake of fats and oils. Try not to eat fried foods and fatty meats. Pork or mutton, even pure lean meat, contains a lot of fat. It is recommended to eat less or not at all. If you eat meat, eat fish and chicken breasts. You can also get protein from eggs, milk, and soy products. It is best to reduce the amount of staple food in half at each meal, and replace the remaining portion with vegetables with crude fiber to increase satiety.