Eat a balanced breakfast every day, halve the amount of lunch, give priority to pure vegetables, fruits and yogurt for dinner, and quit smoking, alcohol, greasy food and meat (chicken wings can be supplemented)

Objective: to reduce fat 10kg.

Means: Run 10km/1h every day (gym treadmill is recommended, the environment is better and safer).

Keep the heart rate at 140.

You must insist on running every day (it is recommended to bring headphones to listen to the most dazzling ethnic music, gaga and other dynamic rhythm music, and bring a bottle of mineral water and a towel)

Daily record: weight before running, weight after running, running distance and running time. It is probably the weight of water that changes at first, and the fat that persists in decomposition slowly. Recording helps you to see the results of weight loss intuitively and enhance your confidence.

First warm up, walk slowly for ten minutes and see a little sweat.

Then, stretch the muscles of the whole body, waist, legs and back.

Finally, officially began to record the quantitative data such as weight, time and distance of this movement.

Don't think about other fitness methods, and don't bother to think about other equipment methods, that is, aerobic exercise and running.

Pay attention to protect your knees. If your knees are sore, you can take a proper day off and massage your leg muscles with a massager when you get home. A few days ago, you can slowly transition from 4km 5km 6km 7km 8km 9km to 10km. It should be finished in about an hour, not more than an hour and a half. Finally, insist on 1 hour completion 10km. Keep a small step size and a fast step frequency.

As long as you insist, 10 Jin a month is no problem. Surprise others in two months.