Go to the gym for one and a half hours five times a week. If you want to see the effect within two months, be confident and stick to it.

Monday: Jog for more than 30 minutes, within 65,438+0 hours (you have just started burning fat for more than 20 minutes, so you should stick to it), and then practice your arms in the instrument room, with the lightest weight, fifteen times each time. The movements can be alternately carried out by dumbbell lifting and V-handle pressing.

Tuesday: jog for more than 30 minutes, 1 hour. Then practice your stomach in the equipment room, and you will be exhausted every time (only a few can be done). You can do sit-ups (mainly for your upper abdomen) and leg lifts (mainly for your lower abdomen). Abdominal exercise is the most tiring, so be sure to hold back!

Wednesday: jog for more than 30 minutes, 1 hour. Then exercise your legs in the equipment room, fifteen times at a time. The movements can be squats, lunges and leg bending with Smith machine.

Thursday: cycling for more than 30 minutes, 1 hour. Then exercise your stomach in the equipment room, as above.

Friday: cycling for more than 30 minutes, 1 hour. Then practice waist in the equipment room. Put your left hand on your waist, hold the dumbbell in your right hand, and let your right hand hold the dumbbell straight, as close as possible to your right leg. 15 times, then change to hold the dumbbell in your left hand and put your right hand on your hips. (four groups of left and right hands).

If you don't understand the action terms, just ask the fitness instructor. Everyone knows them.