यदि आप वजन जोड़ना चाहते हैं, तो आपके पास अधिशेष कैलोरी और खेल भार होना चाहिए

If you want to add weight, you must have surplus calories and play loads! here exercises all the muscles of the chest, hands, shoulders, back, abdomen and legs. Muscle training will make you look fuller and more athletic. You don't need to do cardio here because you need calories.

If you want to lose weight you must have a calorie deficit! , playing load and cardio.

For the right cardio you can do any movement you like starting from skipping, zumba class, body combat, treadmill, jogging, elliptical, basketball, swimming and so on. So if I want to lose weight I suggest a combination of cardio patterns and lift weights for fast results