Aerobic exercise during long-distance running and jogging for 2 hours can consume about 1000 calories. So according to your weight, about 3500 calories is a kilo of meat, which means you can lose 3 ounces of meat by running for 2 hours every day, excluding meals after exercise. If you eat 300 calories of food within 2 hours after exercise, it is equivalent to eating 500 calories of food before exercise.

But it doesn't bring more muscles to your upper body. So your first task is to do muscle training, push-ups or equipment exercise. Muscle of the same weight consumes 9 times as many calories as fat.

Long-distance running+equipment training (PS, boys only need to keep a normal diet and ensure daily calorie intake 1300 to 2000 calories)

Turn your fat into muscle! 170cm- 130kg is definitely a perfect figure!