1 Get into the exercise habit first, and gradually improve your physical fitness. Because many people are used to being couch potatoes as soon as they get off work, the early stage (1 ~ 4 weeks) is to get into the exercise habit first. Please don't expect too much at this stage, how much fat and weight you can lose, but don't be discouraged yet! These four weeks can also lose some fat and weight, or even more.

Exercise 3 times a week, at least 3 to 4 days a week. You can exercise 1 day off 1 day, or exercise for 2 days off 1 day, but don't exercise for 3 days and then rest for 4 days, which will easily lead to laziness.

Simple muscle strength training, lasting about 20 to 30 minutes at a time. At this stage, mechanical training equipment is mainly used, starting from the three muscle groups of chest, back and legs, to understand the training position of each muscle and master the essentials of strength training of each muscle.

4 Carry out moderate and low-intensity aerobic exercise for about 40-60 minutes each time. You can use a treadmill, flywheel or glider, and the intensity is about the middle and low intensity of breathing. Mainly to improve your heart and lung function that has been useless for a long time. You can rest 1-2 times when you are out of breath, and each rest shall not exceed 1 minute.