As the coach of Qingdao Fitness Club, I can give you a general exercise direction: warm-up exercise (brisk walking or jogging) 15~20 minutes, aerobics class (yoga, Latin dance, spinning, boxing, etc. ) 1 hour, four groups of sit-ups, each group as much as possible.

Diet: Fasting oily and polysaccharide foods every day, eating less carbohydrates (staple food), eating less lean meat (beef, chicken and fish) instead of fat, eating more vegetables and fruits with low sugar content, and drinking a cup of yogurt and a glass of red wine before going to bed every night will improve your metabolism and make you burn fat when you sleep. Remember to stick to it, just 3~4 times a week.