1: Your standard weight = 178- 105=70kg, which means that you are still thin, but if you say that you have too much fat, it means that your fat content exceeds the standard.
2. Strength training, supplemented by aerobic training. Strength training can strengthen muscles, improve the overall metabolic rate, develop muscles and speed up fat consumption. Aerobic training is carried out after strength training. In strength training, anaerobic exercise consumes sugar, while aerobic exercise consumes fat.
3. Fitness should be scientific, efficient and comprehensive. You can't just practice the upper body without practicing the lower body, and you can't just practice the superficial muscles without practicing the deep muscles.
Give you a 3-day cycle fitness plan (dumbbell required):
Day 1: chest+humerus 3, push-ups 6* 15, dumbbell head and upper arm flexion 6* 15, and belly roll 6*20.
The next day: back+arm 2, pull-ups 6* 10, dumbbell bending 6* 15, and belly rolling 6*20.
Day 3: Shoulder+leg, dumbbell side lift 6* 15, squat 6*20, belly roll 6*20.
Increase aerobic exercise every day as appropriate (aerobic exercise must be after strength)
This scheme is only suitable for you at this stage. We'll talk about advanced training methods in three months. I wish you a happy fitness!