Get up an hour early every morning to exercise first, mainly with mild aerobic exercise, such as walking, fitness cycling, jogging, aerobics and so on. Rest for half an hour, eat breakfast, whole wheat bread, cereal, skim milk, eggs, vegetables and so on.
Eat at noon, eat less oil, drink soup first, then eat.
In the afternoon, do some anaerobic exercises first, such as small dumbbells, belly rolling, backward pedaling, bending your knees and abdomen, anti-width, self-weight squat, hip bridge and so on. And make sure to increase your heart rate, sweat and take a deep breath for 20 minutes. Then do aerobic exercise for 40 minutes, and then add water and protein.
Be sure to control your diet and refuse high-calorie foods during fat reduction.
The specific scheme can be downloaded from the mobile phone software keep, which contains some shaping exercises and hiit high-intensity intermittent fat burning. The effect is very good, stretching after exercise 15 minutes.
The other is persistence, fitness is not an easy road, come on!