However, I copied all the answers I provided to other friends here before. Basically, everyone's questions are similar. You can't ask me to retype them all, but I made some changes according to your situation. If I'm still not satisfied, there's nothing I can do.

You must rely on aerobic exercise to burn off excess fat, and you can't lose fat. No amount of training is in vain. In your case, it's not so bad. At least you had a foundation before, but the heavy fat covered your muscles, which is why your body shape is so unbearable.

So we can start with aerobic exercise (running, swimming, skipping rope, etc. ), burn off excess fat, give priority to with aerobic exercise in the first two weeks (at least three times a week), and then add push-ups, sit-ups and dumbbells two weeks later to build strong muscles.

A) Aerobic exercise to reduce fat:

Jumping rope and running exercise the legs, which also helps to reduce fat and weight.

Swimming makes the figure more symmetrical.

B) exercise muscles:

Push-ups exercise chest muscles.

Sit-ups exercise abdominal muscles.

Dumbbell exercises the arm.

Personally suggested plan is:

Week 1 and Week 2: Run, swim, ride a bike or jump rope for more than half an hour at a time.

Next, you can add exercise items:

The first week: every time you run for more than half an hour, add 100- 150 push-ups.

Week 2: Add 100- 150 sit-ups for skipping rope for more than half an hour each time.

Week 3: Every time you swim for more than half an hour, add dumbbells for 20-30 minutes.

Week 4: Add 100- 150 sit-ups for skipping rope for more than half an hour each time.

When exercising, we should pay attention to:

1) Inhale when doing push-ups and exhale when doing push-ups.

2) Exhale to contract the abdomen when sitting up, and inhale when lying flat (inhale with the lungs, expand the chest, and the abdomen is still contracting).

3) Dumbbells can alternate every 2 minutes or so.

4) When doing push-ups, sit-ups and dumbbells, speed and times do not mean everything, but only increase the chance of strain. At an appropriate speed, look at the part where you are moving, pay attention to and feel the contraction and movement of muscles, and the effect will be better.

5) Exercise at least three days a week, and it must be more than half an hour. Because at the beginning of exercise, the body consumes muscle instead of fat!

In addition, we must start with diet to get twice the result with half the effort. You can refer to the following food substitution methods:

1) Use fruit strips (also called rice noodles or ghost tunes) and rice noodles instead of noodles.

2) Fried food, especially French fries, should be avoided. If you want to eat fried food, eat it at noon and eat something light at night.

3) Eat sweet potatoes instead of potatoes. Sweet potatoes contain a lot of water-soluble fiber, which is helpful for intestinal peristalsis. 200g sweet potato with low-fat milk and a little black vinegar. Drink before three meals and eat as usual. Three times a day is ideal!

4) Choose high-fiber foods such as brown rice and high-fiber bread, and don't eat biscuits and white bread. Pay attention to those so-called high-fiber shortcakes, which have amazing oil content and little fiber.

5) Chew food for more than 30 seconds before swallowing, because saliva will secrete substances that help digestion at this time. Chewing for a long time can also make us feel full and eat less (seven points full), but the absorption of nutrients will not be less.

6) Don't eat supper (the chief culprit)! Don't drink water an hour before going to bed (the main cause of edema)!

7) Replace whole milk with low-fat milk. If possible, use sugar-free soybean milk instead of milk. Soymilk contains ingredients that inhibit fat production and is a very good slimming product. One or two cups of sugar-free soybean milk a day is the best way to lose weight, but not too much, so as not to produce uric acid.

8) When eating salad, use apple vinegar or yogurt instead of mayonnaise sauce.

9) Eat more fruits and drink less juice, because you can absorb fiber by the way.

10) Eat more oats, which have a high fiber content, which can help eliminate excess oil in the intestines and avoid being absorbed by the body. If you have just finished eating at home, but there is still some soup left, add the remaining soup to oatmeal and heat it. It is a healthy and delicious meal! Oatmeal can also help prevent heart disease!

Generally speaking, if you try to have oats, sweet potatoes or sugar-free soybean milk every day in your daily diet, you will definitely lose weight. As for how much you lose, it depends on your physical fitness and eating habits. It will be troublesome at first, but it is only a transitional period. What's more, the food alternatives suggested above are all healthy foods, which can not only help to lose weight, but also make the body healthier. Why not?

Through exercise and diet, we can build a healthy body, especially in such an emergency. If you can cooperate with the above diet adjustment and exercise, you will soon have obvious effects.

Come on!