So your standard weight should be about 75kg, MINUS 30 kg should be just right.
For the general population, it is nothing more than a large flow of people and a decrease in calorie intake, forming a negative balance of calories, thus achieving the goal of losing weight.
For the landlord, your heart is not very good. As for how serious it is, it's really hard to say. I'll give you some suggestions. I hope you will consider them carefully and adopt them.
1. Control your diet and try to eat less high-calorie foods, mainly vegetables and general cereals. China's diet is a treasure, very nutritious. KFC and McDonald's are junk food.
2. Exercise to lose weight must increase the amount of exercise, otherwise it will be difficult to rely on dieting. Exercise is divided into extreme exercise, sub-extreme exercise (high intensity), medium intensity and low intensity. One thing that must be strictly grasped is that the heart rate during exercise can reflect the movement of the human body. The evaluation standard of exercise heart rate of normal people is 220- age. In other words, reaching this heart rate during exercise is a great intensity. According to the landlord, it should be around 200. However, in view of the poor heart of the landlord, the heart rate is simply controlled at around 150.
3。 Exercise mode suggests going to the gym, because the general treadmill has the function of heart rate monitoring. If the financial resources are limited, it is recommended to jog or stride, especially stride, (because the landlord's heart is not very good). Pace control is based on heart rate. With some muscle training, it depends on which muscle the landlord wants to exercise.
Be careful, landlord. I hope you control your diet and exercise moderately.
Meet your requirements.