My fitness instructor, the general fat content should be controlled at least within 20%.

Fitness Plan Reference: Aerobic+Strength Training

Aerobic training: jog 4-5 times a week for 40-50 minutes each time (no need to force it at first)

Training intensity, heart rate control in (220- 18)X70%.

Strength training: you can choose to take medium and small weights and multiple trainings, such as squat training.

Make the weight reach more than 15 times. It is also 4-5 times a week, and each time is about 1 hour.

Monday: chest+three heads

Push-ups; 4 groups; Do as much as possible in each group.

Barbell bench press; 4 groups; Each group 15 times

Butterflies with breasts: 4 groups; Each group 15 times

Barbell narrow bench press; 4 groups; Each group 15 times

Rope drop: 4 groups; Each group 15 times

Tuesday: back+two heads

Sitting rowing: 4 groups; Each group 15 times

Barbell bending and hard pulling: 4 groups; Each group 15 times

Get up on the ground: 3 groups; Do as much as possible in each group.

Barbell bending: 4 groups; Each group 12- 15 times.

Dumbbell alternating bending: 3 groups; Each group 12- 15 times.

Rest on Wednesday

Thursday: Shoulder+Abdomen

Sitting push-ups: 3 groups; Each group 12- 15 times.

Dumbbell side lift: 4 groups; Each group 15 times

Dumbbell bending birds: 3 groups; Each group 12- 15 times.

Sit-ups: 3 groups; Do as much as possible in each group.

Leg lifting on supine: 3 groups; Do as much as possible in each group.

Sit-ups: 3 groups; Do as much as possible in each group.

Friday: Legs

Smith half squat: 4 groups; Each group 15 times

Sitting and kicking: 4 groups; Each group 15 times

Barbell straight leg hard pull: 4 groups; Each group 15 times

Saturday: rest

Sunday: Next cycle

Diet plan reference: (Eat more meals, high protein and low fat, eat more vegetables and water.

Fruit, drink plenty of water, increase the intake of crude fiber food)

Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.

Extra food 10: 00, a banana.

Lunch 12: 00, staple food 75g, meat 50g, vegetables 150g (preferably eaten raw or.

Appropriate amount of fruit (oil-free)

Rice 15: 00, a glass of juice.

Dinner 18: 00, 50g of staple food, 50g of vegetables 150g, and appropriate amount of fruits.

Vegetables to lose weight: cucumber, celery, leek, Chinese cabbage, green vegetables and lettuce.

Fruits to lose weight: apples, oranges and peaches.