It would be best to follow:

Increase the intake of foods that have a high nutritional value and energy.

Include in your diet as many vegetables such as peas, carrots, beets and corn, which have a higher energy value checks green, leafy vegetables, and it is rich with water. Energy value of certain types of vegetables increases in preparing olive oil and other vegetable oils.

Reduce the consumption of vegetables and foods rich in dietary fiber, which makes voluminous meals. Such a diet prolongs the time of digestion, satiety and energy intake is low. This applies to foods rich with water.

When it comes to training, give priority to the gym. Repeat each exercise eight to ten times, with a pause of a minute or two. The best is that in one training run six to eight exercises and engage only two muscle groups. Observe the proper technique of performing the exercises.