2. Training sequence. First, carry out strength training (strengthening muscles and improving metabolic rate), and then carry out aerobic training (burning fat and improving heart and lung function), that is, carry out aerobic running immediately after each strength exercise.

3. Three-day cycle differentiated training plan.

Day 1: chest+humerus 3, flat bench press 4* 15, dumbbell bench press 4* 15, straight arm chest clamp 4* 15, steel wire press 6* 15.

The next day: back+arm 2, high pull-down 4* 15, boating 4* 15, barbell rowing 4* 15, barbell bending 6* 15.

Day 3: Shoulder+leg, dumbbell head 4* 15, dumbbell side 4* 15, dumbbell side 4* 15, shoulder and back 4 * 15.

Leg lifts 4*20

Roll your belly 6*30 every day and run for 30 minutes. Try to control your diet and get enough sleep.

I am a professional personal trainer, and I have brought the fattest member 250kg, which is also your height. After practicing with me for 20 days, I lost 26 pounds.

I hope you can stick to it.

This plan is only for your current situation. You can gain muscle and lose fat at the same time. After the fat content is normal, you can change to advanced training methods to gain muscle. I wish you a happy workout.