No good way to do that but try strength training I do it and am in phenomenal shape, it isn't too bad if you go slow, and keep your goals realistic. I have done it for years around twice a week, And I cannot keep the weight on. My routine is simple at roughly 75% of what you can lift with a given muscle group, lift for 3-5 sets of ten repetitions, and add to that as you get stronger (usually 6-8 weeks) I have had great results with resistance bands. As for diet go max protein first then allow some carbs, for example two meats, no soda, and maybe a green veg. (at least for a few days per week)
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