2. Weight loss exercise Aerobic jogging every day 1-2 hours, distance 10000 meters.
3. Muscle building exercise: explosive unarmed exercise with equipment or push-ups every day 1 hour.
As long as you can persist for two months, you will definitely see the effect, but the slogan is very loud, and I have seen more anticlimactic endings. There are too few people who have the perseverance to persist in doing things now.
The internet is full of detailed plans. Let me tell you my own amount of exercise.
Due to lack of exercise, my weight increased from 1 18 kg to 146 kg, and my fat was concentrated in my face, thighs and buttocks. My diet control is to eat less greasy food and control my appetite. Since then, I have changed from three meals a day to four meals, but the amount of each meal has decreased. The staple food is rice, only fish and a small amount of lean meat, and more fruits and vegetables. The fourth meal at night 10 is 250 grams of skim milk. The amount of exercise is jogging for one and a half hours every night. At first, you can only run 4000 meters, the rest are walking, and then gradually run more than 1W meters.
In order to exercise explosive force and muscle dimension in college, I do 10 groups of supine back supports every night, with 40 in each group; Push-ups 10 group, 20 in each group; 10 group of narrow grips, 20 in each group; Sit-ups 10 group, 30 in each group. Current height 186cm, weight 146 kg. Different from high school, he is mainly muscle now, with no obvious ribs and fat, and obvious muscle contours can be seen in his arms, chest and abdomen.