1, fat will never change into muscle, just as oil will never change into water. Fat can only be less and less, thinner and thinner, showing the shape of muscle. So your exercise direction is to lose fat and gain muscle. Reducing fat depends on aerobic exercise, and increasing muscle depends on strength training.

2. I suggest that you use belly roll instead of sit-ups, which is better for abdominal muscle training than sit-ups.

3, strength training should not be carried out every day, except for abdominal muscles, you can train every other day, push-ups should be trained every 48 hours.

4. The number of strength training groups suggests that you conduct 4 groups with an interval of 2 minutes. The number of each group is 60% of the maximum number of actions you can complete at one time. For example, if you can do 50 push-ups, then you can do 30 in a group.

5, aerobic exercise as far as possible after your strength training, fat burning effect is better.

6. If you want to lose weight by running, what matters is not the distance, but the heart rate range when you run. For reducing fat, the best effect is to control the heart rate within 50%~75% of the maximum heart rate (220- age). It is recommended to run for 50~50 minutes, at least 5 times a week, preferably once a day.

7. Your eating habits are not bad. Please keep it up.

8, adhere to 3 months, the effect will be more significant.