Losing weight is not only a goal, but also a determination to change existing living habits and living conditions! ! ! !

Regarding the questions mentioned by the topic, I would like to say the following:

Running on the treadmill in the gym is very harmful to your knees, especially many domestic treadmills. It is suggested to choose outdoor road running, which is an active running process and can consume more fat.

Exercise+diet control for a week, the effect is certainly not obvious, because body fat also needs months or even years of accumulation, and it will not be defeated in a short time. This problem is mainly to face up to it, and the effect will be more obvious if it persists for two or three months;

The amount of exercise of 4~5km is actually not small, and it should be good to cooperate with the equipment. Of course, if the capacity permits, the mileage can be gradually extended. I usually run about 6~7km now;

Each group of equipment exercises from less to more, less at a time, and more groups. Pay attention to step by step, don't be impatient, aerobic and anaerobic combination is actually quite good for reducing fat and increasing muscle.

Well, be patient and confident in yourself, just to become a better self.

The hardest thing is persistence, and the temptation of those delicious foods. Choose a reasonable and scientific way to stick to it, and I believe we can see the effect in a few months.

Come on, together.