Four times a week is enough. You are not very fat. I suggest you gain muscle first and then lose fat. People with high muscle content consume much more calories every day than normal people. Gain muscle first, then lose fat, which can make you take fewer detours. If you can exercise your chest, shoulders, back and legs four times a week, you should also exercise your legs. Legs are the foundation of the whole body, so don't be slow if you don't practice body length. Diet high carbon water, high protein. When the muscle content comes up, it will be specially used to reduce fat. Run at home for 40 minutes after strength training. When reducing fat, normal intake of carbohydrates, high protein, less oil and less salt. Coach, don't invite. There are too few good coaches, and they are basically fooling people. I invited them when I first practiced. It was useless. Finally, I got acquainted with the people in the gym and practiced together.