The following plan is 1, three times a week and once every other day, each time about 1 hour (compact and efficient). 1 Warm-up exercise: 5 to 10 minutes, you can use it just by sweating slightly: fix the bike; 2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details); Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reaches133; 4. Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Uses: cushion sports. Strength training: (Tighten muscles to make your body stronger, slimmer, more stylish and slimmer! ) Control in about 30 minutes, each position 1 action, each action is done in 3 groups, each group 15 times. Alternate actions are in brackets. 1 chest: sit chest push (push-ups) 2 back: sit rowing (neck pull-down) 3 legs: sit kick (sit leg flexion and extension) 4 shoulders: sit push. Just grasp the main principles) Eat less and eat more, have a rich breakfast, resist junk food, eat more vegetables and fruits (5 servings of vegetables and 3 servings of fruits every day), drink more water, reduce staple food, eat more beans, and eat moderate amounts of lean meat and fish.