Losing weight at first is a very painful thing. But don't lose heart. It's normal for you to be sore: the reason is that you haven't exercised for a long time and your body function is not suitable. Your current exercise intensity is not strong, for people who exercise regularly. When I used to go to the gym to exercise, the coach said that no matter what exercise I did, I needed an adaptation period of more than 10 days, so I could lighten my intensity and do some exercise on the first 10 day. It is reasonable to do aerobic exercise after getting used to it, and the muscles will not be sore.

Only by practicing muscles and doing anaerobic exercise can muscle pain be normal.

So now you can put down the amount of exercise and gradually increase it after you get used to it.

After fully adapting, the training plan should be like this: do complete aerobic exercise! It means doing exercises between aerobic and anaerobic. The faster you feel, the worse your breathing rhythm will be, and it will be too easy to slow down. That limit is ideal aerobic, 1 week can rest 1 day. People lose weight 1 week under normal, effective and harmless conditions. 5 Jin is ok, but don't expect to lose that much. This is professional training. You keep 1 week 0. Five kilograms is enough.