As long as you do exercise, you can lose weight, usually in the morning. At this time, your body is in a state of burning fat after a night's consumption, and it will be better to carry out aerobic training with appropriate intensity. Or after strength training, your body will consume more than half of the calories, such as doing self-weight push-ups, pull-ups, squats and other anaerobic exercises, which will greatly stimulate your body and reduce fat. Then pay attention to less salt, less sugar and less fat in the diet, and eat more foods rich in protein and carbohydrates, such as oats and corn. It is also necessary to reduce calorie intake, increase water consumption, help improve metabolism and reduce fat. Also make a training plan, such as:

Aerobic endurance training:

Run at a constant speed for 30 minutes without load, and control the heart rate at around 150 beats/min.

12 minutes variable speed running, the heart rate variable frequency control is about 170 beats/min, 130 beats/min.

Leg-lifting running: 3 groups, each group is 30 meters; Side running: 3 groups, each group is 30 meters, and back pedaling: 3 groups, each group is 40 meters.

Flexibility training:

Horizontal bar suspension: stretch your limbs

Leg press: Positive pressure leg, lateral leg press, posterior leg press, stretching ligament and stretching bilateral muscles.

Hurdling legs: waist and abdominal ligaments, leg ligaments

Strength training: (Strength training is mainly to increase the number of muscle red muscle fibers)

Push-ups: 3 groups, 8- 12 in each group.

Bench press: (60-70% of the maximum strength), 3 groups, 8- 12 times in each group.

Pull-ups: 3 groups, 6-8 in each group, with a rest of 30-50 seconds between groups.

Head-hugging depth: 3 groups, each group 12- 16 times, with a rest of 30-50 seconds between groups.

Tiptoe jump: 3 groups, each group is 30 meters. Note: this method is to train the calf, so don't use force on the thigh, just keep the knee bent normally, and don't use force and stress. Heel can't touch the ground, forefoot always touches the ground. The take-off force and landing force are all done by the calf. The distance is 30 meters. After jumping to the finish line, relax and walk back to the starting point. Do 3 groups in a row without rest.

Waist and abdominal strength training:

Sit-ups plus rotation: two groups, each group 15-20 times, rest between groups for 30-50 seconds.

From both ends: 2 groups. 15- 20 times in each group, with a rest of 30-50 seconds between groups.

Training steps: warm-up (5 minutes) strength training (30-40 minutes for upper limbs or lower limbs) aerobic training (20 minutes) relaxation (5 minutes). The specific time can be adjusted according to the actual situation, but the time for each exercise is suggested to be around 1 hour, not more than one and a half hours.

References:

Fat loss training program? Web page link