So I suggest reducing fat first, and then exercising muscles (in fact, it is already exercise when reducing fat). According to your health, I suggest you keep running for a week first (the specific number depends on the time, but it must not be less than 2000M a day). Remember, you can't stop even if you run slower than you walk! ! !
Then, it seems that you lack a systematic exercise method and don't know where to start. Then I recommend it-prisoner fitness (this is a book, Baidu will download it in PDF). Remember to read this book carefully (it is very important not to leave any details behind, you will have a week to finish reading this book)! By the way, can I introduce you to the post bar /f? KW =% C7% F4% CD% BD% BD% a1%C9% ed&; fr=home
Pay attention to your diet at ordinary times. Don't eat too much fat, but nutrition must keep up.
If you have any questions or don't understand, please ask.