First, look at your weight. If you are very heavy, for example, your weight is greater than or equal to your height, then you must start with a quick walk. Don't run away together, so your knee will be useless. The human body is too heavy, and the knee joint can't bear so much pressure. When running, the pressure on the knee joint is several times the weight, so start with a quick walk. Generally, it is better to walk for 40 minutes at a time, which can effectively burn fat. Second, how fast? Strictly speaking, fat loss is closely related to something called bull's-eye rate. It is in this interest rate range that you burn the most fat, but it is more complicated, so I won't say it. This heart rate is probably the bull's-eye rate when you talk and gasp during exercise. If the weight is relatively small, students who can run can jog directly. The second point is to do anaerobic exercise, which is often called strength training. If you don't have equipment to exercise at home, you must join squats, pull-ups (shelves are sold online) and push-ups. If you train in the gym, you must do bench presses, squats, hard pulls and pull-ups. Specific actions can be taught by Baidu or Zhihu, so I won't make a fool of myself. Why do you have to do anaerobic exercise? Because anaerobic exercise can increase your muscle content, and muscle is the best weapon to burn fat. Because the human body must consume a lot of energy to maintain muscles, muscles will slowly disappear without training. This is the ability of human beings to live in a precarious wild environment for tens of thousands of years, otherwise they will starve to death soon if they can't find food. Strength training is usually three times a week. In these three days, you have to train three supplements, namely chest, back and legs, that is, bench press is chest, pull-ups and hard pulls are back, and squats are legs. These three muscles belong to large muscle groups and grow very fast, which can help you improve your physical fitness and increase your basal metabolism. ? The third point, diet control, there is a saying that keep your mouth shut, keep your legs wide, don't just exercise, and adjust your diet. I'm not talking about dieting here. I can eat very little. This method is really effective, but some people around me have gradually become handsome guys through exercise without adjusting their diet structure. I suggest that the landlord should have a balanced diet, that is, don't let carbohydrates and protein account for 90% of your diet, but use vegetables and fruits instead. Vegetables and fruits also contain various elements that make you healthier.