How old are u?

Need to do strength training apart from just cardio exercise like jogging.

Build muscle will increase testosterone which decreases or lack of as u getting old.

Not sure how to recommend as i also dun haf muscle building plan pun.

But currently i'm using dumbbell (Adjustable Dumbbell Set) every weekend for 30mins then everyday do pushup around 50-60 times per set everyday. Usually do 1 set or sometimes max 2 sets coz lazy.

Cardio exercise also do minimum 30mins every weekend.

Ok la not bad the outcome. Didi more tegang every morning and can last longer then previous when piaping.

Need to jaga makan also eat less carbo and eat more protein based food.