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Ask for a month's gym training plan to reduce fat and gain muscle.
1, continue to insist on aerobic training for no more than 25 minutes. Aerobic exercise is to pave the way for "2";

2. Strengthen the impedance training, choose the appropriate load, do 15 times in each group, do 4 groups, and rest for a few seconds between groups (it is recommended to download videos online or install a fitness app to follow suit); Core principle: don't be too reluctant;

3, nutrition should keep up, protein, sugar, fat, must be ingested;

4. At least 3 times a week.

Finally, I am optimistic about you, 179cm handsome pot, if you practice small fresh meat, it will be very good.