Like your 170 height, you don't need to practice more. The main purpose of fitness is to reduce fat and enhance physical fitness. You are only fat at 65 pounds, and you are not very fat when you look at photos. It is easy to lose weight by running, cycling, playing basketball and football, but the premise is that you can't always take beer as the staple food (you know) and eat three meals a day. Trust me, you don't need a lot of exercise. Go to the gym and get a monthly card (or a season card). If you are busy, you can run 3-5 kilometers 2-3 hours after dinner (if your physical strength allows, you can run more, but don't run to death at one time, pay attention to adjustment). If you are not busy, you can run for 2-3 hours after lunch without taking a day off. As long as you take a day off every two days, you can see the effect in a month.