As far as personal experience of reducing fat is concerned, it is mainly based on small weight multi-resistance training and aerobic interval running. First, glycogen in muscle is consumed by anaerobic equipment, and then aerobic interval running is carried out to ensure fat consumption at high heart rate. Aerobic time is about 30 minutes to an hour, and the equipment is 40 minutes. Moreover, the diet must be controlled, and it must be controlled! The staple food is basically corn and purple potato or sweet potato instead of a certain amount of vegetables (here I am broccoli+cauliflower, washed and steamed for 3 minutes, sprinkled with salt. ) basically does not occupy oil. Every meal is basically 70% full, and you can finish it in four or five meals a day. Don't eat staple food at night, eat some vegetables with cucumber or tomato. In addition, we must reduce unnecessary entertainment and drinking, and give up drinks and desserts. Make sure you get enough sleep. In short, eat less+have a good rest+exercise in place. Before exercise, the body fat was 32% and the weight was 88 kg. Now two and a half months have passed, with body fat of 24% and weight of 76 kg. The feeling effect is still very significant.