Excessive exercise increases the amount of free radicals in the body, causing fatigue, burnout, insomnia and other symptoms, which is harmful to health. So first of all, exercise for the purpose of reducing fat should not be excessive, and rest after exercise is also very important. If you want to lose weight, you can follow the common body management rule of "kitchen+gym+bed" in the international fitness industry. First, diet intake should be controlled. Ensure the principle of eating low-carbon water every day (the daily carbohydrate intake is guaranteed to be fist-sized, including rice, steamed bread, noodles, potatoes, sweet potatoes and so on. You consume a lot of energy under the high-intensity training plan every day. After training, you can eat a banana or add some protein, but still refuse high-carbon water; The second is to ensure proper exercise. Ask your coach if aerobic and anaerobic hours a day are suitable for your exercise. It's too late to think of it, but you can promote the burning of body fat during exercise by taking a diet or sports drink containing tea polyphenols and guarana, which will get twice the result with half the effort. The third is to ensure adequate rest and high-quality sleep. In order to get good grades, physical recovery is very important. After high-intensity exercise, it is easy to get excited and difficult to fall asleep. You can try to add anthocyanins and bovine colostrum to sports drinks to relieve tension and get better sleep.