The first one 10 kg is easy. It's almost enough to keep jogging for 45 minutes every day for a month. Late arrival at 150 will be a bottleneck. You can add anaerobic and aerobic, anaerobic 1 hour every day, and then aerobic exercise for 45 minutes.

Monday: pectoral muscle, dumbbell 6rm, bird 2rm each. Bench press 3rm. Triceps brachii 3rm, the specific weight depends on the figure. )

Tuesday: biceps brachii 3rm, back 9rm, because there are several muscle groups, which can be divided into different parts.

Wednesday: triangle, 3 mm on the front.

Rest on Thursday, cycle on Friday, Monday, Tuesday and Wednesday. At the same time, do 8 minutes of belly rolling and 45 minutes of aerobic exercise every day (jogging or skipping rope or spinning, the method can be Baidu)

In addition, you don't have to eat less to lose weight, and sometimes you even have to eat more to supply muscle growth. What must be reduced is all kinds of drinks and beer, only drinking water, mainly eating oatmeal bread, eating less rice and pasta, and eating more fruits and vegetables. Chicken breast, beef, eggs (yellow).

I believe that if you persist, you will definitely get something. Maybe you really can't lose 30 pounds in three months, but your figure will definitely be like losing 30 pounds. After all, the volume of muscle is only one third of that of fat.