Very useful, but if you want to lose weight, you'd better do aerobic exercise, which is what we often say: jogging or swimming (more than 40 minutes). If you need less exercise and gain muscle, you need some protein powder, but when you eat protein powder, you must have the strength to exercise for an hour every day to gain muscle.

If you want to have a significant and rapid effect, it is recommended to combine aerobic training with muscle building training, three days a week, so there is no problem at all.

Come on!