Reducing fat and building muscles need to be done at the same time. If you hurt your ankle, it will be more troublesome. You can't do much exercise. Swimming can replace running, but it should reach the time and quality of swimming. It is best to swim for more than an hour every day to be effective.

After swimming, go to the gym to practice with equipment. All kinds of equipment are available. Otherwise, you can only practice a part until you can't do it, and then take a break and continue to the next group. There is no need to quantify how much you do at a time. Only when the muscles are completely used for tearing can they grow, heal and become bigger.

You need to pay special attention to your diet. 172, 176 kg is fatter. Don't eat the junk food you used to eat, just eat normally, have a good breakfast, eat 7 minutes full for lunch and eat less for dinner. Eat more fruits and vegetables every day. Can't eat fat, fried food, high-sugar food, fried food. Quit smoking and drinking. If you eat meat, you can eat lean meat such as chicken breast, fish and beef. The staple food needs to be eaten at noon. Don't give up the staple food completely. A complete diet to lose weight can't last long. Losing weight is a systematic, complex and long process, so we must be patient. Wish you lose weight as soon as possible. Welcome to adopt.