165,63 63kg Of course, there is too much fat, unless you are a fitness instructor, you should know that a catty of muscle and a catty of fat are completely different. It is important to control your diet. The most direct way is to get up and run every morning. Look at your previous exercise, and gradually increase every week. Remember not to eat after running. You should finish it before running. You can have a drink after running. Exercise abdominal muscles in the evening. A yoga mat can be used as an abdominal ripper X once a day, which is available on Baidu. There is absolutely no need to go to any fitness shop. Unless there is enough time. I can recommend my fitness method to you as a reference. Day 1 week. 2 Running Week 3.4 Cycling Week 5.6 Skipping Week 7 I basically swim twice a month on this day, depending on my work or personal affairs. At 9 o'clock in the evening, it began to be anaerobic. At first, when there was no equipment, I did abdominal muscle tearing and abdominal muscle exercise for 8 minutes. I have been crazy about tearing my abdominal muscles for 4 minutes for 3 months, and my abdominal muscles have changed obviously. After that, I must make a set of dumbbells every day. 20. Make 4 groups. Pull-ups must be done in 4 groups, 20 in each group. Select 3 groups of barbells, each group 15, and 3 groups of abdominal muscles, each group is 30. Pull the rope to practice your back. 4 groups, 20 in each group. Sometimes there are many similar anaerobic exercises in the video without equipment, including Russian turning, boarding, sit-ups, getting on the bus and lying on your side. This saves money, and you don't have to go to the gym, let alone ask for practice. Of course, the coach can give you a set of exercise methods according to your physical condition. It works better this way. But the personal education needs you to buy what he recommends to you, which requires money. Exercise at home is convenient, fast and economical. Just remember, as long as the intake is less than the amount of exercise, you will lose weight. All by hand