If you really want to lose weight and have enough time, I suggest you make a timetable yourself and strictly abide by it.
Go to the gym, you pay, don't go to the gym. The staff can't let you force you to go every day. It doesn't matter whether you pay or not. Only when you leave will they serve you. Only your firm will is the most important factor for your success in losing weight. Only you can force yourself. It is illegal for others to force you.
If necessary, you can take a look at my suggestion:
According to your physical condition, make the training amount from light to heavy.
For example:
Morning:
The first week:
Jogging for 400- 1200m (400m playground track 1-3 laps) (2 days per week or one stage as appropriate) (purpose: exercise vital capacity).
Then walk slowly 1-3 laps and rest for 5 minutes (the purpose is to relieve the muscles and blood circulation of strenuous exercise) (the longer you run, the more you can't ignore this step)
Then do push-ups 1 group (40- 120) rest 1 minute to relax muscles, and then continue to do 5 groups every day (according to your own situation). At least 3 groups should rest for 5 minutes step by step (objective: to exercise upper limbs and chest muscles).
Then do sit-ups 1 group (40- 120) rest 1 minute to relax muscles, and then continue to do 5 groups every day (according to your own situation). At least 3 groups should rest for 5 minutes step by step (purpose: to exercise waist strength).
Then do 1 group (40- 120, 2 days a week, as the case may be) rest 1 minute to relax muscles, and then continue to do 5 groups every day (according to your own situation). At least 3 groups should rest for 5 minutes step by step (purpose: to exercise leg strength).
Afternoon can be done according to the amount in the morning, and it must be greater than the amount in the morning.
For example:
Jog for 800-2400 meters, then walk slowly 1-3 laps and rest for 5 minutes.
Push-ups 60- 180 1 group, at least 4 groups, etc.
As long as you can persist, you will definitely lose weight. The above is just a reference. You should make the plan that suits you best according to your own situation.
The most suitable plan for you is: every exercise (once in the morning and once in the evening, twice in * * *) must reach your limit, the critical point of your body's endurance.
The feeling of the critical point is: I don't want to move when I am tired, and I feel that I have no strength at all.
Breaking the critical point is: stick to it at the critical point until you don't feel tired. For example, if you have run five laps, you feel that you can't walk a step. If you keep running, you must try your best to keep the original speed. Slowly, you will feel that it is okay to run a few laps. At this time, it is time to break through the critical point. Don't stop immediately after the breakthrough, then run a few laps and walk for a while until your heart stops beating, and then rest.
The period of breaking the critical point is not fixed. Start once a week, and the time will gradually increase. With the increase of your exercise, the time to break through the critical point is also increasing. If it reaches a certain amount, breaking through the critical point will be accompanied by certain life risks. You are not a professional athlete, you can lose weight. Enough is enough.
Fight by hand, refuse to copy the party, and don't forget to adopt it. . .
I forgot to mention, I'm from Huaibei, too. . .