Scheme 1: Yoga and aerobics are compulsory courses in the gym. These two sports are of great help to both body and mind. Be sure to persist.

Option 2: Jogging, running, walking, walking. Exercise for at least 40 minutes at a time. Increase it to 60 minutes after two weeks, and then keep it. Of course you can surpass it.

Option 3: Use small dumbbells, lift horizontally, and do not practice biceps. Your arms are thick. (Flat lifting means that the dumbbell is in a straight line, parallel to the shoulder)

The above exercises are helpful for reducing fat and shaping. Reducing fat is a long-term process, which takes at least three months to take effect. When running, for example, for 30 minutes, you can rest for about 10 minutes, and then continue. Don't run like hell, safety is more important.

Diet: Avoid eating less greasy things, while women eat more vegetables, with emphasis on digestible fruits. Rest time should be normal and you can't sleep when you are tired.

Supplementary note: running can be put behind yoga, and gymnastics is better behind running. Although tired, the effect may be better. Rotation is inevitable. When you ride a bike, you will sweat and lose weight, so you can relax. But you have enough time to pedal, and how long it takes depends on your next exercise. For example, today's 20 minutes can add 65,438+00 minutes in two weeks. Losing weight is a persistent thing. You should believe in yourself, dare to surpass yourself and break through your physical fitness.

I wish you an early success in losing weight.