1, the treadmill lasts at least 2-3 hours all day, not too much. I have lost a muscle at 182CM90KG, take myself as an example.
2, skipping rope, you can jump until the legs are soft and can't move, there is no amount, if you want to die all over, you must be a little embarrassed to yourself.
3, the legs are already soft, and the hands and chest are below. Push-ups a day n groups, a total of not less than 300, can be less at first.
4. Finally, your abdomen. Sit-ups should be done slowly when the belly is big, so they will be hot and soft. Don't use force on your hands and legs, but use force on your whole abdomen.
5, when the fat ratio is similar, you can carry out strength training, and there is another set.
Eat and eat, and see if you can hold back the pain. Normal control, reasonable.
It took me two months to lose 95KG to 85KG of fat, and then I practiced muscle strength for three months. Now I have 90 kilograms. I was not injured in all aspects of my body except my wrist during several hours of fighting. My personal method has no scientific basis and should be used with caution.