What you have done is very effective. Keep going. You can't lose too much weight in a month. The scientific quantity is 4% of your weight, for example, your weight is 100 kg, and the most scientific quantity is 4 kg.

You can plan like this, for example:

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);

Stallone Core Lecture reminds you that exercise is only part of the process of losing weight, and you must also control your diet. Especially the intake of protein, which is why hydrolyzed whey protein powder is so popular.