Practicing dumbbells is mainly muscle training, and aerobic exercise is better for losing weight, but it is ok if you can persist in a group for more than 20 minutes, in order to promote the conversion of fat into energy and consume sugar for a long time. But the 20 kg dumbbell you choose belongs to the heavy dumbbell, and if your main purpose is not strength and muscle training, you should use 8 pounds or 12 pounds of light dumbbell (1 pound is slightly less than 65438+). Your height is 173, but your weight is 190 kg. You can practice 3-4 movements, and if you have a lot of abdominal fat accumulation, you can practice a set of dumbbell sit-ups. You found on the Internet that the main purpose of practicing 2-3 is to exercise muscle groups in different parts. The main purpose of doing 3-4 movements is to avoid mechanical injury caused by excessive exercise of a group of muscles. Specifically, 40-45 minutes means no rest in the middle. In addition, according to my personal experience (my height is 175, which was 92 kg in early June and reduced to 75 kg in this month and a half), I should buy weighing scale, who has the best figure and can be accurate to 65438. You can switch to coarse grains instead of pasta, eat more vegetables, eat less red meat and eat more fish and shrimp. You can really love meat, mainly cooking, and don't refuel. Make a record before each meal. If you are heavier today than yesterday, or you don't reach the predetermined weight loss goal, you will add 30-45 minutes of jogging in the evening. I can guarantee that it will be reduced to at least 20 kilograms in the next month. All your daily drinks (including boiled water) are replaced by Pu 'er tea (raw tea), which is very effective, but don't drink it after dinner, because Pu 'er has a good refreshing effect, so you can't sleep at night, and try not to drink water after dinner. If you are really thirsty, drink boiled water. Drinking too much water before going to bed will affect weight loss. Your situation is similar to mine. I can weigh more than 30 Jin a month, and I believe you can do it.