In view of your present situation, there is basically no simple aerobic exercise in strength training. In fact, this will not have much effect on losing weight. First, fat loss requires high aerobic exercise and a certain intensity to burn the body fat well. Generally speaking, the heart rate reaches (220- age) *65%~70% and lasts for more than 30 minutes. Judging from your description, it is obviously impossible. Second, many people will improve their gastrointestinal function through exercise, so they will absorb nutrients better, so their diet remains unchanged but the utilization rate is high, which may also make them fat.
In daily life, we ordinary people often judge whether we are fat or thin by the change of appearance and the increase or decrease of weight. But in fitness, it is more scientific and accurate to judge obesity through the increase or decrease of body fat content. The reason is that the weight of muscle with the same volume is about four times that of fat, so many people gain weight because of strength training after fitness, so the initial weight will become heavier, giving people the illusion of getting fat, making themselves feel that the effect is not good, or even counterproductive. In fact, this situation often shows that you have taken the first step to lose weight, because the increase of muscle content will increase the body's basal metabolic rate, which is more conducive to reducing fat.
Therefore, if you really want to lose weight, you should make exercise more scientific, increase strength training programs, ensure the intensity of aerobic exercise, and don't look like going to the gym for leisure and entertainment. At the same time, properly control the diet and stay away from high-calorie foods (fried foods, alcoholic beverages, sweets, puffed foods, pork, etc.). ).