As long as Baidu knows the questions that can be answered here, it is unlikely to have a so-called detailed plan. Therefore, I only provide ideas, limited space, and temporarily provide the initial fitness and fat reduction direction for overweight people.

Your body mass index =33, belonging to overweight people (body mass index >; =27)。 Practice three points and eat seven points. Anyway, please start with diet. Does not mean dieting, which is strongly discouraged. Dieting to lose weight is to rebound. So please start with a healthy diet. You can Baidu the "Mediterranean Diet", and then ensure that the daily calorie intake is 250-500 calories less than the daily calorie consumption, the diet is less oily and salty, eat more miscellaneous grains and low GI foods, eat more protein instead of fat, drink more water and stay away from snacks. Again, don't diet.

In terms of exercise, it is not recommended for overweight people to use running, jumping and some strength training including lower limbs to reduce fat, because this will bring great pressure to their knees, and running and jumping will easily cause fat vibration and affect their internal organs, so this kind of exercise is not worth the candle for overweight people. Personal suggestions can start with a brisk walk, or the best elliptical machine, mountain climbing machine or swimming. The exercise form is intermittent, such as fast walking 1 minute and slow walking for 30 seconds. In this way, the elliptical machine can cycle with high resistance 1 min and low resistance for 30 seconds. The total daily exercise is about 1 hour.

Exercise combined with diet should gradually lose weight. Here, I want to remind you not to gain weight and reduce diet just for the sake of being quick, but to do it step by step, because if overweight people lose weight too fast, their skin speed will not keep up with the speed of losing weight, which will cause a terrible phenomenon of skin collapse. Therefore, in addition to aerobic exercise, it is also recommended to combine strength training. As an overweight person, it is recommended to do it in the gym, such as leg lifts, bench presses, high-level pull-downs, boating, boating and so on. In order to increase muscle, increase basal metabolism, tighten skin and lose weight healthily.

Lose weight with patience and perseverance, step by step, and you will definitely get the results you want.