Fitness is generally divided into aerobic and anaerobic aspects, aerobic weight loss and fitness, anaerobic muscle shaping. Let's make a plan for you according to your situation.
First, schedule, you can go for three or four days a week, which is enough. At this stage, you should focus on losing weight, so the plan is to lose weight as the main line, and then increase muscle practice time after body fat is reduced. Each practice time is about 1.5 hours, not too long, otherwise it is not exercise, but coolies. If it is convenient for you to run, I suggest you do aerobic exercise outside. It is best to do muscle exercise in the gym, and it is best to practice two kinds of exercises every other day.
Second, there are aerobic, running, treadmill and spinning bike, but it is best to choose the best running. Variable speed running can be used, that is, running at a low speed for 5 minutes and accelerating for 65,438+0 minutes alternately. For example, jog for 5 minutes, accelerate 1 min, or jog for 5 minutes 1 min, of course, you should choose according to your own situation. For the degree of not sweating violently. The time should be about 40 minutes, preferably not less than 40 minutes, not too long. Of course, there can be a short transition period at the beginning.
Third, there is no oxygen. There are a lot of equipment in the gym, but in my experience, barbells and dumbbells are still king when practicing muscles. Here is a plan.
Barbell bench press, 8- 10, 6-8.
Dumbbell bird, ditto,
Front flat lift, same as above,
Side lift as above,
Dumbbell arm bending, same as above,
Pull-ups, make a plan for yourself according to your own situation, such as 10, and then no matter how much you can do at a time, just finish it in groups, and then you can gradually increase it. If you can't do any of them, I suggest you practice dumbbell rowing for a while first, with the same number of times and groups as above.
You can usually practice for about an hour. If you practice with aerobics, you can practice a few less events.
In addition, muscle exercise, preferably once every other day, is conducive to muscle growth.
Fourth, nutrition, nothing else, eat more foods containing protein, eat less fatty foods and eat less sugary foods.
You can check the video online for the above muscle exercises, and there are many more.