You must do strength training before aerobic exercise. Strength training helps us lose weight. Sugar is the first thing that provides energy for the human body. Through strength training, you can consume sugar in your body first, and then you can consume more fat when doing aerobic exercise.
So losing weight must be combined with strength training.
Day 1: Chest: 4 groups 10- 12 times; Flat bench press 4 groups 10- 12 times; Dumbbell bench press 3 groups 10- 12 times; Dumbbell bird group 3 10- 12 times.
The next day: return: 4 groups 10- 12 times; Narrow grip backhand pull-down 4 groups 10- 12 times; 4 groups of barbell rowing 10- 12 times; Rowing with one arm dumbbell for 3 groups 10- 12 times.
Day 3: Shoulders: 4 groups of barbell push shoulders 10- 12 times; Dumbbell push shoulder 4 groups 10- 12 times; 3 groups of side lifts 12- 15 times; Bend over dumbbells, row 3 groups 10- 12 times.
Abdominal muscles: four groups of supine leg lifts were exhausted; Four groups are exhausted.
Day 4: biceps brachii: barbell bending 4 groups 10- 12 times; Sit on dumbbells and bend each arm alternately 10- 12 times, divided into 4 groups; The priest's stool was bent for 3 groups 10- 12 times.
Triceps brachii: narrow grip bench press 4 groups 10- 12 times; Four groups of supine barbell arm flexion and extension 10- 12 times; Press the gantry frame for 3 groups 10- 12 times.
Day 5: Legs: Smith Squats 4 groups 10- 12 times; Back pedal for 4 groups, 10- 12 times; Lunge 4 times, about 20 steps back and forth; Leg bending 4 groups 10- 12 times.
Abdominal muscles: same as day 3.
The rest between groups is 1-2 minutes.
Do aerobic training after strength training. Pay attention to warm-up before strength training, and pay attention to hydration during training.
Aerobic exercise means jogging, cycling, brisk walking and swimming, which lasts for more than 40 minutes.
Pay attention to oil control in diet, fried foods can't be eaten, and foods with high sugar content can't be eaten. But a lot of exercise also needs a lot of nutrition, especially in protein. You can try protein powder and go to pq's fitness.
How to train yourself to adjust, you can download a keep to understand.