Your condition is very common in the gym. Many people pursue muscle shape and ignore the existence of subcutaneous fat, thinking that doing more anaerobic equipment will gradually decrease! In fact, this idea is wrong! First of all, you must start with aerobic exercise, lose subcutaneous fat, exercise vital capacity and endurance, which is helpful for heavy equipment training in the future! So I suggest you reduce some equipment training and increase aerobic exercise! Abdominal waist fat is more difficult, from jogging, skipping rope, riding a bike, insist on more than half an hour every day, because fat needs to exercise to a certain extent before it begins to decompose, so aerobic exercise takes a little longer! In addition, reduce high-fat and high-calorie things in the diet and eat as little as possible at night! You can eat eggs, milk, fruit and so on! You must stick to it, or you will lose all your efforts if you don't look good. Isn't it sad to put a layer of fat on your muscles? )