If you want to lose fat, you must rely on aerobic exercise. Because the energy in aerobic exercise mainly comes from the aerobic combustion of fat, aerobic exercise can reduce fat most.

There are many aerobic exercises, such as jogging, brisk walking, cycling, swimming, mountain climbing and so on. Among them, the better exercise to reduce the subcutaneous fat of the upper body is jogging and brisk walking, involving the large muscle groups of the whole body.

Give you a training plan for aerobic exercise.

Exercise: jogging (if the weight exceeds 75kg, it is recommended to walk quickly)

Exercise frequency: 5 times a week, recommended daily 1 time.

Exercise time: 50 minutes each time, recommended every time 1 hour.

Exercise intensity: intensity is reflected by your heart rate. For fat reduction, it is best to keep the heart rate within 50%~75% of the maximum heart rate (220- age) during each exercise.

On the one hand, fat-reducing exercise is to control diet on the other hand.

Dietary suggestions are: adjust the diet structure and give priority to high protein, low fat and low carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.

If you exercise according to this plan, three months will definitely have a significant effect.