First of all, consider your weight and height. Don't do high-intensity exercise as soon as you get up, it will do more harm than good.

Your first step is to lose weight, not to build muscles.

Weight loss method: 1 diet control.

Aerobic exercise for more than 40 minutes. You can walk for half an hour at first, more than five times a week. Then 1 2 week adds a little time. 40 minutes, 50 minutes, 1 hour will do. You can lose weight after walking for about 3 months.

When the weight reaches a reasonable range, you can slowly increase the intensity from fast walking, such as increasing running time.

I believe you can do it. That's how I got here. If not, you can look at my space.

In our qq group, there are many examples of such successful weight loss. The key to losing weight is perseverance, don't lose heart and stick to it.

I wish you success in losing weight.