First of all, I think my method is suitable for this kind of people: step by step, determination and hard work! The method is as follows: 1, run 1 or twice a day, preferably10: 30-10: 30 in the morning, from 5 pm to 6 pm, and run more than 3,000 meters each time, preferably 5,000 meters or 3,000 meters each time. 2. After running, find a place to do sit-ups within 2 minutes, and try your best every time. Generally, you should do more than 70 at a time, preferably once 100. 3. After the sit-ups, immediately turn over and do push-ups, doing more than 30 at a time, which also requires one breath. 4. After the push-ups, squat on one leg, with the left and right legs above 10, preferably above 15. 5. Skip rope in one breath, not less than 150 at a time, and do more than 3 groups at a time. Stick to it for a month, your physical fitness will be improved, your physique will be enhanced, your muscles will be beautiful, and there will be no excess fat. If you stick to it for a long time, your physical fitness will be excellent and your body structure will be symmetrical and beautiful. You are definitely not the simple muscular man you see, but a man with quick skills, strong explosive force and full of energy.

My scheme has been used since 2007. I used to be fat and thin. Use this method to lose weight every time you gain weight. The effect has been proved by practice!