First of all, it is recommended to warm up before practicing muscles. After all, the premise of fitness is not to get hurt. Aerobic exercise to reduce fat during exercise, mainly running, jogging is the best, since you don't have much fat, I suggest 20-30 points. Pay attention to the coordination of pace and breathing when running. Breathe every three steps and breathe repeatedly. Take a deep breath and breathe evenly, and you will get used to it slowly, so you won't be tired after running. It is not easy to walk fast. Generally, it is better to keep your heart rate at 60-80 beats/min.

After that, do anaerobic exercise (that is, exercise that consumes energy quickly and sugar is not as good as transformation). For example, arm strength and chest muscles can be pulled up, dumbbell birds, bench presses, push-ups, abdominal muscles and back muscles can be sit-ups and sit-ups. 65,438+00-65,438+05 in each group, 3-5 groups a day, and total anaerobic exercise every day.

The overall fitness program is very good. Specifically, you should have a detailed plan according to your own situation. For example, I mainly practice two muscles every day and the other two the next day. Abdominal muscles can be practiced every day and rested every week 1-2 days. A fitness plan without rest days is not a good plan. Pay attention to diet and hydration. I believe that as long as we persist, there will be great changes in three months. I am fatter than you. After practicing for a month, I lost ten pounds and gained muscles. I think it's good.

Finally, I don't think it is necessary to hire a coach. After a few days of practice, I almost understood. Some people will have an answer if they look online. I haven't eaten protein powder. Just eat two eggs and drink a bag of milk every day. If you have money to buy protein powder, you can buy some lean beef, which is more powerful. It is best to ensure that you eat lean meat every day, which will give you the strength to stick to it.

I wish you an early wish!