1, pay attention to strength training, strength training can activate muscles, improve the overall metabolic rate, help to reduce fat, and muscle exercise can play a role in shaping, but also improve the body's immune resistance.

2. Aerobic training is carried out after strength training. The order of human energy supply is sugar-fat-protein. First, strength training (consuming sugar in the body while exercising muscles, paving the way for the next aerobic exercise), in aerobic exercise (fat consumption in aerobic stage).

3, do more stretching exercises, increase muscle elasticity, improve flexibility, and make muscle lines look better.

4. Practice abdominal muscles (core area, rectus abdominis, internal and external oblique abdominal muscles, transverse abdominal muscles) to reduce waist circumference and improve balance.

As long as the training is scientific and efficient and the diet is slightly controlled, the principle is to eat less and more meals, high protein and low energy, and eat more fruits and vegetables.