Losing 5- 10 kg in two months can be achieved. The speed of losing weight in the gym mainly depends on how many calories you consume during exercise. It is ok to lose weight, but not too fast. Losing 10 kg a month is too much, and the skin will appear slack, which is very harmful to the body. On the whole, you can lose 2-5 kilograms a month, which means you can lose weight and exercise. Exercise your muscles. To make 3-5 different sets of instruments, your weight is about 70% of your maximum strength. Exercise the whole body muscles with various fitness equipment for more than 40 minutes, and then jog for 10- 15 minutes, which can relieve muscle fatigue and reduce muscle soreness.

If you just want to lose weight and don't want to gain muscle, you can lose weight quickly through aerobic exercise and diet control. Aerobic exercise includes jogging, brisk walking, leapfrog, rope skipping, swimming, push-ups, abdominal muscle exercise (sit-ups, lying flat leg lifts), aerobics, badminton, table tennis and so on. The main principle is to make the body move and consume more calories. Doing a kind of exercise may lead to local muscle fatigue, shorter exercise time, reduced overall calorie consumption and poor weight loss. It is best to combine various exercises. Aerobic exercise takes more than 40 minutes to lose weight effectively, because it takes about 30 minutes to consume glycogen, the temporarily stored energy in the body, and then it begins to decompose fat. When you start exercising, your muscles will ache. Be sure to stick to it. Keep exercising for a week or two, and you will be much better. Diet control is mainly to reduce food intake, eat less high-calorie and high-fat foods, and eat about 30% less staple food every day. At the same time, eat more fruits and vegetables, so you won't feel too hungry.