First of all, you should realize that it is unrealistic to lose weight too quickly. Even if it is realized, it will only lose water instead of fat. It is a trivial matter to rebound easily, and wrinkles are easy to appear when the skin is slack. For example, wrinkles similar to stretch marks will appear around the waist, and the skin on the chest will be slack and drooping, and facial wrinkles will be particularly obvious when laughing; Joints are prone to chronic pain; Related hazards caused by hypoglycemia and hypotension. Therefore, we should be prepared for a protracted war and a tough battle. The method I recommend is not based on time, but on strength. Of course, it was done according to my process. For example, your musculoskeletal rate is not low, which means that you are still very strong, at least better than I started, so please adjust yourself according to your own situation and needs. When the goal of this stage has been achieved, you can advance.
1 stage: warm-up +3000m running +400m low-speed running +400m walking.
(Note that there should be warm-up exercises before each exercise, and at least 400 meters of low-speed running+walking after each run. Please list in the 1 stage to emphasize the importance. Please add it yourself later, and don't repeat it. )
There is no doubt about the importance of warming up. I've seen my ankle sprained because of warm-up, and I've seen it dislocated because I didn't warm up when I was lifting weights in the gym. Warm-up must be serious, posture must be standard, joints must be in place, and you must not cut corners. A set of serious warm-up exercises is also quite tiring for me in the early days, so it is also the first stage project.
Run steadily, don't blindly seek fast, breathe rhythmically, don't gasp, and be sure to have the right posture to make your running posture look light, elegant and not tired. Your thighs drive your calves, and your foothold is below the center of gravity of your body. No step, feet on the ground. If you are tired of running for the first time, you can run and walk, but you must meet 3000 meters.
Run at low speed+walk to calm your breathing and heart rate and adjust yourself. If there is anaerobic exercise next, you will have sufficient preparation time. And long-distance running is thin thighs and thick calves. If you want to lose weight evenly, please don't ignore this sport.
The second stage: 6000m running+anaerobic exercise.
6000 meters can be divided into two parts. The first 3000 meters is a process of gradual acceleration. If it is a treadmill, increase by 0.5 every 750 meters from 8km/h; Maintain 10 km/h after 3000m.
Anaerobic exercise starts from the foundation, and it is most important to protect your fragile joints. Self-weight training, such as push-ups, pull-ups, bending parallel bars and sit-ups, is the most traditional, effective and safest large-scale muscle training, which not only improves muscle strength, but also exercises joints, laying a good foundation for future training.
The third stage: 10km long-distance running (which takes about 60 minutes)+anaerobic equipment exercise.
Although the distance is only increased by 4km, the fat reduction efficiency is particularly high during this period.
Anaerobic exercise can not only make the growing muscles support the skin without fat support, but also consume a lot of energy every day, making daily life a time to lose fat, which is of great benefit to slimming. In Japan's weight loss reality show, most overweight athletes are instructed by anaerobic exercise from the beginning. There are many courses of anaerobic exercise on the Internet. Personally, I follow the course of five times a week in the gym.
The fourth stage: program reversal, anaerobic exercise+10km long-distance running (about 50 minutes)
Note that the abdominal training in anaerobic exercise at this stage should be moved to the back after running, and the abdomen is the support of the whole body. If you practice your abdomen first, you will not only fail to lose weight, but also make the follow-up training difficult.
At this stage, we have basically achieved the goal of slimming, but we are still trying to gain muscle and reduce fat. Judging from the current running training and average speed, it should be no problem to get a certificate of achievement in half marathon. Muscle lines begin to appear, some often practice some muscle bulges, and you can also consider pursuing muscle lines.
The above is the sports part. However, three points are in exercise and seven points are in diet. Keeping your mouth shut is the fastest way to lose fat. If you want to achieve your goal as soon as possible, for example, a kilo a day, you basically rely on diet.
I once saw an outrageous tutorial. According to calories, breakfast: a piece of bread+a cup of coffee, lunch: Luo Songtang+one or two rice, and dinner: leftover Luo Songtang at noon. According to the calories you consume, as long as you run about 3000 meters a day, you will break even; I'd rather practice more, but I can't stand such a menu. I put it here for reference only.
In fact, the diet is also very simple, that is, you don't eat dinner, you can eat it later at noon. Then, make sure you don't eat sugar, chocolate, sugary drinks, high-calorie foods (such as cheesecake), high-fat foods (such as peanuts), low-starch foods, protein foods and fiber. If you are still greedy, eat the best food to satisfy your craving, eat less, always thinking that it is not easy for you to exercise, and a piece of chocolate will become white in one day.
Well, I think your current plan is ok, but if you use the elliptical machine, isn't it a little light? Of course, it's okay to adapt to the amount of exercise at first, but it can't be used as a long-term plan. After all, the elliptical machine is much worse than running. In addition, the equipment needs to be extended to 30 minutes if possible. If due to time constraints, all fitness must be within one hour, you might as well put these 20 minutes on aerobic exercise. Because the anaerobic equipment within 15 minutes can only say that the effect is better than nothing, and the anaerobic effect of 20 minutes is not too great, so it is better to put it in a more efficient place. So, you can run on the elliptical machine for 40 minutes now, and when you get used to it, you can switch to running, and then the equipment will be extended by 10 minutes. The original plan was ok.
The above is my personal experience, thank you. I hope you persevere and succeed at an early date.