First of all, you must get rid of excess fat in your body.

If you have time, I will give you a plan.

Get up in the morning and drink a glass of water. Then walk outside for 10 minutes and then start jogging. Start from running 15 to 20 minutes. Walk slowly after running 10 minutes, and then press the ligament. Exercise in the morning is KO.

Then don't eat too much in the morning, one or two egg whites (eat half of the egg yolk if you want, not too much! ) or an egg white, a glass of skim milk, bread and vegetables. At every meal of the day, remember to eat less staple food and high-calorie and high-fat food, eat more vegetables and eat more alkaline vegetables. Then the meat can be eaten, like fish.

Chicken (as food)

Beef can be eaten. But don't eat hard food. Eat less greasy dishes. That's how you eat. You can find out how to eat it online, but the food list.

Then in the afternoon or evening, you can go to the gym, run and do their sports.

Pay attention to rest at night If you feel too tired at first, you can practice every other day. But don't break it. Lose weight, as long as you can persist, you will definitely lose weight. When you lose weight, ask how to become a muscular man ~ have confidence in yourself! ! ! Come on!