It is suggested to do aerobic exercise to reduce fat first, jog to moderate level for 40~60 minutes, run 3~4 times a week, and stick to 1 month. In addition to running, you can occasionally use the gym mountaineering machine, or rowing machine instead, or go swimming. Don't do other strenuous sports, such as basketball, during this period. At the same time, we must control our diet, reject foods with high oil, high salt and high calorie, resolutely avoid all frying, barbecue and foreign fast food, reduce the intake of pork and eat more fruits and vegetables.

After the body's fat index drops to a certain extent, you can start strength training and exercise your muscles. Strength training can do push-ups, pull-ups and sit-ups at home. Of course, it would be better if there were dumbbells and barbells. You can also choose to go to the gym to do equipment. Pay attention to supplement nutrition during strength training, drink some protein powder within 1 hour after exercise, or eat more egg white, beef, chicken breast, etc. , but it is still necessary to control oil, salt and heat.

It is best to find someone to practice together, and the effect of mutual promotion will be better. I wish you good exercise effect!