Personally, I suggest you exercise your muscles first, because only by improving basal metabolism can you lose fat quickly and it is not easy to rebound. Just jogging and other aerobic exercises to lose weight, one is to insist on running a lot, and the other is to stop and rebound quickly. So it is wise to combine strength with aerobic. As mentioned above, in the case that the basic weight is not particularly large, muscle training should be focused on in the early stage. Of course, if you are heavy, you should do aerobic exercise to lose weight first, otherwise it will do too much damage to your joints. To break through the strength bottleneck, each group can only do 2-4 heavy weight exercises or explosive exercises. In addition, the landlord only practiced for half a year, which is not necessarily a bottleneck. It may just be that the exercise frequency is not enough, which leads to poor progress. In addition, I think the shorter the rest time between groups, the better. Basically, except for squats, the rest between groups is within 20 seconds, and squats for about half a minute. Of course it has something to do with everyone's situation. I belong to that kind of physique that is not particularly strong but has excellent muscle endurance, and I recover quickly. The landlord can extend it according to his own situation, but too long is definitely not conducive to seeing the effect.