You have some fitness experience, so it's easy to say.

Your body fat should be high now, and aerobic exercise once a week is obviously not enough. It is recommended to do 2-3 aerobic exercises and 4 strength training. In strength training, choose an action and use the super group to reduce fat locally.

Protein powder can be eaten, because reducing fat means reducing fat, and gaining muscle still requires intake of protein. Many people think they are fat and don't need supplements, which is completely wrong. Muscle can only grow by absorbing protein.

According to your situation, it is the best way to use four-day intensive strength training and 2-3 times aerobic fat-reducing training every week.

Give you a general plan, because you have been working out for some time, you can refer to it:

The best time to lose weight is in the morning. It is best to get up in the morning to drink some water and run for 40-60 minutes (aerobic exercise takes at least 20 minutes to lose weight). It is useless to increase the length or distance. You have to find the speed that suits you best. It is recommended that 8 km -9 km is the best, running for one hour. Swimming is also ok.

Strength training:

Monday: chest and humerus. Chest: bench press 10 x four groups, upper inclined bench press 10 x four groups, lower inclined bench press 10 x three groups, dumbbell bird chest clamp 10 x four groups. Brachial 3: four groups of sitting dumbbell with one hand bending neck 65,438+00x, four groups of lying barbell with two hands bending neck 65,438+00x, three groups of rope pressing down 65,438+00x and three groups of pulling down 65,438+00x.

Tuesday: Back and elbow. Back: four groups: sitting on the neck of T-bar and pulling down 10 x, sitting on the chest of T-bar and pulling down 10 x, sitting on a stretcher and rowing 10 x, one-handed dumbbell rowing 10 x, and bending over with Smith to row X. Arm 2: dumbbell bending 10 x three groups, grip bending 10 x three groups, low arm bending 10 x three groups, high arm bending 10 x three groups.

Wednesday: Shoulder. Four sets of sitting Smith barbell neck lifting 65,438+00x, four sets of sitting Smith barbell neck lifting 65,438+00x, three sets of dumbbell lifting 65,438+00x, four sets of sloping stretcher lifting 65,438+00x, three sets of standing barbell lifting 65,438+00x, and dumbbell bending. Trapezius: shrug and lift barbell 15 x four groups.

Thursday: Legs: 65,438+00 x four groups squat in front of the body, 65,438+00 x four groups stand up, 10 x four groups pull the legs of the fitness machine, and 65,438+00 x four groups ride donkeys to lift their heels and run for an hour. The above plan, abdominal muscles have been practicing. In addition, the rest interval between each group should not exceed one minute. The daily exercise should be completed in one hour and fifteen minutes.

Fat-reducing training: In the last week, muscle exercise was carried out for four days (leg fat reduction), with one day off every week, and the other two days were mainly fat reduction. Method: Run for an hour at a speed of 8-9km, or swim.

In addition, in strength training, the general actions of choosing local fat reduction are:

Chest: rope clip chest (superior) three heads: rope top down (superior) V-shaped down can also be carried: sitting thong neck down two heads: hammer bending (superior) shoulder: dumbbell bird (superior)

Super group: five to six groups, ten in each group, with no rest between groups. The first group is its own limit weight, and then the weight decreases in turn.

I hope my answer is helpful to you ~ ~ Please adopt it in time ~ ~ Ask me if you don't understand ~ ~ Hehe.