Personal experience: the weight has dropped from 180 to 140, and the abdominal muscles of the pectoral muscles and the second and third humerus are all good.

Running and strength training are held every other day.

Running, jogging for 50 minutes, sweating slightly, too slow and too fast is not good, you can talk normally if you keep the speed.

Strength: 4*20 standard push-ups, 4*20 standard sit-ups, 4*40 supine bicycles, 4*20 dumbbell birds. The interval between groups should not exceed 1 min as far as possible.

Pay more attention to your diet. Chinese food for breakfast can be arranged at will, and it is not eaten before 6 o'clock for dinner.

Digestive biscuits before strength training, egg white after training, Amway plant protein powder can be used, and other activities to increase creatine are best not (harmful).