Equipment dumbbells, dumbbell chairs (optional), cushions (doing sit-ups), tensioners, etc.
In order to lose weight, you need to do aerobic exercise and run for more than 40 minutes every day (jogging).
Dumbbell: Do all kinds of pushing and flying movements, 8- 12 at a time, and do 3-4 groups. Remember the big weight and the number of groups.
Cooperate with tensioners and push-ups.
Sit-ups, your weight, do sit-ups slowly first, there is a certain foundation, search for abdominal exercises for seven days on Tudou, and do it according to it, which is better than sit-ups.
Eating: Eat well in the morning, eat well at noon and eat less at night.
Be sure to eat less at night, because you eat too much fat.
It's okay. You can play single parallel bars.
Pay attention to rest: do dumbbells and push-ups 3-4 times a week, that is, practice once every other day.
Other runners and sit-ups can practice every day.
It's easy to do as I say for three months 10 kg. Not only can you lose weight, but your muscles also get up.