First of all, in the first stage, do aerobic exercise to reduce fat. Men can pay attention to the chest, shoulders and back, and then roll up their abdomen (half sit-ups). Start doing endurance resistance exercise (strength exercise) for 3-4 groups 15 times or more (weight control at 15 times or more). It takes about 40 minutes (chest, shoulders and back to exercise the abdomen finally) plus 30 minutes of aerobic exercise (the step of the treadmill elliptical machine). In the second stage, you also need to practice building muscles and shaping the abdomen. You can carry weight+increase the number of groups (be careful not to hurt your waist). Large muscles in the chest, shoulders and back increase weight and stimulate the number of groups. After warming up between 6 ~ 8 groups, it is best to do limit and peak contraction under the protection of peers. You should warm up with aerobic training for about 65,438+05 minutes before each exercise to prevent injury. Pay attention to stretching after training, so the lines will be better. Wei will also be more flexible. You can run in the morning, preferably in the afternoon. Exercise and diet, weight loss stage should pay attention to control eating low-calorie food, pay attention to protein and carbohydrate supplement (chicken breast protein rice). Warm-up 10- 15 minutes for each exercise time, resistance for about 45 minutes, aerobic for 30 minutes, and muscle stretching for 15 minutes. It takes about an hour and a half to gain muscle, and the sample behind the resistance can be shortened to about 20 minutes, mainly to make your sebum thinner. I hope it will help you.