After the equipment exercise, do aerobic exercise. At this time, your glycogen level is lower, which is more conducive to fat metabolism.

Of course, if you can't do it for too long, you will lose muscles.

Equipment exercise arrangement: chest, shoulders, back, arms and legs are one part a day, and abdomen can be practiced every day.

Or: three heads on the chest and two heads on the back, shoulders and legs. This will do.