I can't answer your question directly, because it is not enough to make a fitness plan only for height and weight. How much body fat do you have? Visceral fat index? How about cardiopulmonary function? What is the level of explosive power and muscle endurance at this stage? Is there a basis for exercise? What are the daily aerobic exercise and anaerobic exercise? I think any responsible person needs to know you in detail before he can help you make a fitness plan.

I am also a novice in fitness. It took me three months to get to know the knowledge of fitness and some basic knowledge of anatomy and nutrition (well, I am a theoretical obsessive-compulsive disorder), and then I started practicing in the gym, which has lasted for two months now. The effect is: lose about 8 kg in 2 months, reduce body fat from 36 to 29, reduce waist circumference by 6CM, and obviously improve cardiopulmonary function. Now I bought a private tutor because I met a bottleneck in fitness.

I suggest that you either spend money to find a personal trainer to take you to training, or take the time to learn about fitness and start practicing. In fitness, it is unrealistic to lead the party, because everyone's situation is different. Here are some personal suggestions:

1, weight loss and fat loss are two concepts. Reducing fat is inseparable from aerobic exercise, and the effect of HIIT is particularly good. But aerobic exercise can also thin muscles. You should be a boy. I think it is also important to improve your muscle proportion. You should be clear about these basic concepts. Because if all you lose is water and muscles and your skin is slack, it's hard to think about that effect.

2, basic exercise program: 20 minutes to warm up, you can go to Youku to search for "Tiger Warm-up 3.0" to follow. 40 minutes without oxygen, one big muscle group at a time, about 8 groups of movements. For example, chest muscles on Monday, back on Wednesday, legs and hips on Friday. For specific movements, it is recommended to watch Weibo WeChat official account, a "hard fitness", where the recommended movements are divided into parts.

3, three-point cooked and seven-point, it is very important to match the diet. To gain muscle is to increase a high-protein diet. You need to know what to eat before and after exercise, and many official accounts of Weibo and WeChat have it. It's good for you to see for yourself and learn more. Don't just do what others say, ask why.