Exercise arrangement can be strength training+aerobic training, with the best effect. You don't need to do that much exercise in the early stage. You can go to the park to pull the parallel bars, prone, roll your belly and squat, and it is best to go to the gym. Training frequency: train for four or five days a week, and then rest. Pure aerobic on rest days. Training plan: 20-45 minutes after strength training, 20-30 minutes after aerobic (brisk walking+jogging).
In terms of diet, eat more fruits and vegetables and eat less snacks. The intake of protein in protein is 1.2 ~ 1.5g/kg body weight. Protein's intake accounts for 25% of the total intake, with fat accounting for 25% and carbohydrate accounting for 50%.
Because there is no local fat loss, the overall fitness is the best.
Join the sports family and enjoy sports.