1. Reduce fat first and then gain muscle. Because a heavy body has a high fat content, if strength training is directly carried out, muscles will not get enough nutrition, which will affect the growth and development of muscles. Therefore, it is suggested to do aerobic exercise first, such as running and swimming, to consume excess fat in the body, and then do strength training.
2. Choose the exercise mode that suits you. For heavier people, you can choose some sports that have little influence on joints, such as elliptical machine and swimming. These exercises can help reduce the burden on joints and avoid injuries caused by exercise.
3. control your diet. Losing weight can be achieved not only by exercise, but also by paying attention to diet. It is suggested that dietary intake should be controlled to ensure adequate intake of protein and carbohydrates.