Do aerobic exercise for half an hour first. If you are at home, I suggest you climb the stairs and jump rope.

At your age, you shouldn't overtraining.

There are three groups of push-ups. Each group depends on your ability. For example, if you do up to 50 push-ups at a time, then each group will do a few less push-ups. There are two kinds of push-ups, wide and narrow, with different emphasis. It is more effective to exercise pectoralis major in a wide distance and triceps muscle in a narrow distance.

Dumbbell bending, the most common kind, is divided into six groups, each group 12, and the weight should be moderate.

The dumbbell should be lifted horizontally, and the weight should be light. You can't lift the deltoid. There are three groups, each group is about 10.

All exercises should basically start from the abdomen, you know, sit-ups.

Sit-ups should be done in two or three groups every day, and the number of each group depends on individual circumstances.

The most important thing comes: diet and rest, as you said yourself, mainly to lose weight and exercise muscles. All diet control is the most important. Eat more protein food, not junk food, eat fewer meals, and eat more eggs and meat.

I wish you success! You should stick to it. There is a man in our gym, weighing more than 200 kg, who looks like 178 and weighs 150 a year later.