Fat will be converted into fatty acids and glycerol during exercise. Glycerol is a small part, which is decomposed by the liver, and more is fatty acid. Fatty acids are mainly broken down by muscles. The stronger your muscles work and the higher the composition, the faster you will lose weight. Muscle training must pass strength training, which can also improve your metabolic ability and prevent you from getting fat.

The training mode is,

Frequency: 5 times a week.

Time: 90 minutes each time (the previous 15 days can be shorter)

The sequence of training is: warm-up 10- 15 minutes-strength training (30-40 minutes)-aerobic training for 30-40 minutes (gradually extending the time from 20 minutes)-relaxation stretching 10- 15 minutes.

If economic conditions permit, you should still find an amateur coach. Training is a professional matter, and blind training is at risk of injury.

Or find a coach online and make a plan according to your situation, which will cost less.

A reply from a fitness instructor who has been working for 12 years. .