You and I are in the same situation. Personally, I suggest that if the fat covers the muscles, it means that the sebum is too thick. If you want to lose weight, you must do some aerobic exercise, such as swimming, skipping, jogging and the king of aerobic jogging. Here are the specific methods. Because sugar is consumed 30 minutes before aerobic, you must run continuously for 35 to 45 minutes at the beginning, and the speed should be as slow as possible, so it is best to gradually increase the time every day for a period of time. Don't eat greasy food, don't eat too much, be sure to control it! Boys drink less and girls eat less snacks and junk food. No barbecue. If you don't eat snacks, change your mouth to fruit. Buy fruit according to your own situation. If you don't know the situation, you can buy the king of fruit. Actually, personally, jogging is boring. You can play some music and a dozen songs outside. After running, boys can do some push-ups and sit-ups while it is hot. Girls can do some leg press and stretch ligaments, which will be better than yoga.