1, first make a training plan. Strength training is the main choice of muscle training, and the rest time required for muscle growth is different after different strength training, so strength training often adopts periodic training, such as back+biceps training on Monday, rest on Tuesday, chest+triceps training on Wednesday, rest on Thursday and leg training on Friday.

2. Secondly, the main way to reduce fat is aerobic training, and the main equipment chosen in the gym is treadmill and bicycle. Secondly, you can also do aerobic and hiit training.

3. The time of equipment training and aerobic training depends on the purpose and physical condition, and is constantly adjusted with the improvement of the state. In addition, it is necessary to control the diet reasonably, especially when you want to lose fat, and pay more attention to the diet.