Buy a pair of dumbbells to exercise, dumbbells are not expensive, dumbbells can exercise the muscles of the whole body;

As for how to use dumbbells to exercise, you can refer to Stallone's core lecture dumbbell fitness encyclopedia;

There are two main ways to lose weight:

According to the exercise sequence: anaerobic exercise+aerobic exercise

Spend 10 minutes warming up and doing stretching exercises, and then start strength exercises. Strength training lasts about 40 minutes, followed by 30 minutes of aerobic exercise.

Day 1: chest muscle+triceps+abdomen+(aerobic exercise);

The second day: aerobic exercise (if possible);

Day 3: back+shoulders+both ends+(aerobic exercise);

Day 4: Aerobic exercise (if possible);

Day 5: Lower body+abdomen+(aerobic exercise);

Day 6: Aerobic exercise (if possible);

In terms of diet:

Three meals a day are indispensable, and the intake of protein is very important in physical training. The daily intake of protein is about 0.5g/kg body weight/kloc-0. WPH hydrolyzed whey protein powder is a good choice.

Experiments show that one kilogram of muscle in our body consumes 150~2 10 calories every day. Therefore, increasing the body's muscle content is conducive to consuming more energy and reducing more body fat.

High-quality protein is beneficial to the improvement of metabolism, the burning of fat and the rapid synthesis of muscle.