Building a strong and Healthy body in one month is a difficult but not impossible goal. Here are some tips that can help you achieve your goal:

Resistance training: Aim to perform weightlifting exercises 3-4 times per week. Focus on compound movements that target multiple Muscle groups, such as squats, deadlifts, bench press, and overhead press. Start with a weight that allows you to perform 8-12 reps with good form, and gradually increase the weight as you get stronger.

mascular exercise:

 Incorporate 2-3 sessions of cardio per week to burn excess fat and improve cardiovascular health. You can do any type of cardio you enjoy, such as running, cycling, or swimming.

Nutrition: 

Eat a balanced diet that includes plenty of protein, carbohydrates, and healthy fats. Aim to consume 1-1.5 grams of protein per pound of body weight to support muscle growth and recovery.

Rest and recovery:

Allow your muscles time to rest and recover between workouts. Aim for at least 1-2 days of rest per week, and make sure to get enough sleep each night.

Conclusion 

Remember, building muscle takes time and consistency. While it's possible to see some improvements in one month, it's important to set realistic expectations and focus on making gradual progress over the long term.