Aerobic exercise can choose the spinning bike in the gym, which I prefer. More people are more interesting, and you can also do the treadmill for more than an hour.
In fact, you do have some muscles, but you are not obviously covered with fat. Aerobic exercise for a month or three months, subcutaneous fat is reduced, and the weight returns to 130 kg, so you can exercise muscles.
At this time, do a series of strength exercises, with the weight of 12-20 times as a group, and carry out multiple groups of exercises. Mainly practice chest, shoulders, back and arms, with chest and arms as the head. Using the "three-three system", that is, three movements in each part and three groups in each movement, to shape muscle lines will not increase muscle volume, but it can improve muscle shape very well.
The diet should be light, with the principle of eating less and eating more meals, high protein and low fat.