Resistance training of large muscle groups, long-term aerobic training, reasonable diet and regular living habits. Most of the energy consumption of human body is completed by muscle tissue. Increasing muscle volume can help you burn more calories. Aerobic exercise is the only way to burn fat. There is only one way of fat metabolism, namely aerobic metabolism. Remember that aerobic exercise for less than 20 minutes is ineffective, because glucose is working at this time. I suggest you do it for more than 40 minutes without too much intensity. The standard is that you can breathe smoothly. )。 Big ass, doing prone legs to draw water, is to climb to the ground and do freestyle with your legs, try to raise your legs as high as possible, then kick your legs back and pay attention to your waist. In your case, you have no problem with your diet, and you know what oil is big. Watch yourself. The problem is not big.