Aerobic exercise-running, ball games, swimming, if there is no sports foundation, use the limited time that the body bears to exercise and increase the time each time. It takes at least 45 minutes to burn fat. Your body fat is quite high. I suggest aerobic exercise at least 5 times a week, 3 times of strength, each time 1.5 hours.

Keep a small amount and replenish body water many times during exercise.

Regarding weight loss and abdominal muscles, you should understand that weight loss is a systematic problem. Only when the whole body moves can you see the abdominal muscles at the end. It is not the so-called sit-ups that can reduce fat, it is part of strength training.

Biceps brachii, dumbbell. Barbell bending, bending and concentrated bending. Alternate bending

Chest muscles, dumbbells, barbell bench presses, flat bench presses, dumbbell birds, chest clips and so on.

Each part has 4 movements. 4 groups for each action. 8- 15 times in each group. The rest between groups is best within 1 minute.

Add a small amount of simple polysaccharide after exercise, and you can also eat bananas and cereal.

Usually pay attention to less salt and less oil. Eat more fresh fruits and vegetables.