Hello, I am also working out at the moment, and there is an example as bad as you. His fitness method is to control his diet and ensure a reasonable rest. Go to the gym for 50 minutes of aerobic exercise every day, and then do 1 hour strength cycling. In your current situation, it is no problem to stick to it for two months at most to achieve the desired effect. Remember that aerobic exercise and weight bearing must be practiced together. You can ask me if you don't understand anything.