Run at a moderate speed of 4km (keep the heat consumption at 400 calories).

Spinning must take a full class and adjust the difficulty according to the requirements of the coach.

Sports: Choose aerobics, boxing and barbell.

Exercise 3-4 times a week, choose more than 1-2 items each time, and ensure the exercise time is 1.5 to 2 hours.

The diet consists of a lot of vegetables, a proper amount of whey (you can buy some whey protein powder or eat eggs), a small amount of meat, a small amount of pasta and a small amount of fruit. Besides: no, don't eat breakfast. Don't have dinner after 7 o'clock.

Reason:

There is more fat, so we should focus on fat reduction training, mainly aerobic training.

Aerobic training At present, most gyms mainly focus on running, spinning and some exercises.