Aerobic exercise to reduce fat, mainly running, jogging is the best, the first 40 minutes is to consume glycogen, and then start to lose fat, the longer the time, the more you lose, but don't overload and affect your normal life. It is recommended not to exceed 90 points.

Pay attention to the coordination of pace and breathing when running. Breathe every three steps and breathe repeatedly. Take a deep breath and breathe evenly, and you will get used to it slowly, so you won't be tired after running. It is not easy to walk fast. Generally, it is better to keep your heart rate at 60-80 beats/min.

If you still have energy after aerobic exercise, you can do some anaerobic exercise to increase your muscles for up to 40 minutes.

Doing aerobic before anaerobic can ensure that you won't strain, which is the minimum requirement!

Rest every week 1-2 days, and be sure to stick to it. Pay attention to diet control, eat more vegetables, fruits, a small amount of lean meat and staple food.

I wish you an early wish!