Eat more at breakfast and more at noon. Eat less for dinner. Don't eat anything after supper. Keep running on the treadmill for 45 to 60 minutes every day. Jogging for 30 to 45 minutes before you start burning fat. The recommended speed on the treadmill is 8. After running for half an hour, rest 1 to 2 minutes, drink some water, and continue running 15 minutes or 30 minutes. If you can't slow down, don't stop. Rest for about half an hour after running, when you are absolutely wet (sweating). Then start doing palm pressure (chest exercises), 1 group of 20 people do 3 groups, and the rest time between each group should not exceed 1 minute. Then the gym has an abdominal exercise machine (abdominal exercise board), just like palm pressing in each group. In fact, the muscles will be very sour when practicing. Acid is useful, indicating muscle exercise. But it's not a dead practice, 1 4 days a week. Muscles need rest, too. Don't overdo it, or you will hurt your muscles. Gym and

I won't say much about it below ... you have to stick to it and give up when you see the effect. The effect is gradually accumulated. Stick to it for 3 months and you will be in good shape. I have seen 1 a fleshy boy in the gym for more than 2 months, and his figure will be 1. I was a little lazy, and it took more than four months for others to praise me.