There is no plan, only principle. Everyone's athletic ability and endurance are different. How can there be a unified plan that is universally applicable? Several points: first, do the instrument well first. Train many times with a small weight. Equipment training can improve your muscle strength, increase your basal metabolic rate and make your body burn fat better. Moreover, more use of creatine and sugar in equipment training will lower your insulin level. In this case, fat can be more fully dissociated into fatty acids. I know some girls are worried that they will be ugly if they practice too much. In fact, there is no such problem. Small bodies are stimulating muscle tolerance, so it is difficult to increase girth. In addition, because of estrogen, it is more difficult for women to gain muscle, so many female bodybuilders have thin muscle lines (except those who take androgen banned drugs); _ & lt)。 Second, high intensity and low interval exercise. If you want better and faster results. Do not use the usual steady-state aerobic exercise, long-term low-intensity exercise. This kind of exercise does have a higher proportion of fat consumption, but the consumption will be much lower. For example, if you run 600 kilocalories an hour, the fat occupancy rate is 80%, and you walk 200 kilocalories an hour, we can calculate that your fat consumption is 100% (this is impossible ...). Really? It costs more to run. The same is true for jogging and variable speed running. Especially after HIIT exercise (Google it, high-intensity intermittent exercise mode), after stopping exercise, it will maintain sustained fat metabolism for about 6 hours. The specific method of HIIT is to find an elliptical machine or treadmill (if you have poor endurance, insufficient leg strength and heavy weight, find an elliptical machine). Set your own exercise interval according to your own ability, such as 2 minutes at middle and high speed, jogging 1 minute, and jogging at middle and high speed for 2 minutes 1 minute, so 25-30 minutes is enough. At the beginning of this exercise, you may only be able to complete three or four gearshifts. Don't be depressed, stick to it, about 1-2 weeks, and you will find that your sports ability has improved obviously. Third, there is nothing to say about diet, low sugar and high fiber. Pay attention to the intake of vitamins, especially B group, take more rest and drink more water. Sugar: Keeping the sugar low can convert fat into fatty acid more effectively, but don't cut off the sugar intake. The normal functioning of the nervous system needs sugar. Fruit, whole wheat bread, oatmeal and even steamed bread are all good foods. Fiber: Well, the advertisement for Runchang tea makes it very clear that cellulose is valuable for slimming, so I won't go into details. You don't need to buy intestine-moistening tea, just eat raw high-fiber foods such as cucumber and oatmeal. Vitamins: B group, in particular, is responsible for regulating the metabolism of fat, protein and sugar, and eating more fruits. Additional multivitamin tablets can be added. I won't talk about this brand, so as not to advertise. Compare the content and choose your own price. Drink more water: this is very, very important. You need water to complete the whole fat metabolism, you need to ensure your vitality, you need water, so don't leave your cup. Don't forget breakfast. One last tip: You said it was normal to gain weight at first, and the density of muscle was higher than that of fat, which was roughly 1.3 times. For people who lack exercise all the year round, suddenly starting fitness is likely to tighten muscles, which will make people look thinner and their weight will not change much. A more scientific method is to calculate the body fat rate. After all, your slimming goal is to lose weight, and then lose weight. You can look up the knowledge given in this respect yourself. The commonly used measuring tool is sebum forceps.