Warm up 10 minutes before exercise, warm up and stretch after warm-up, and do strength exercises for half an hour, mainly bench press, squat and rowing. You can do the whole body, or you can just do one project, stretch after exercise, and then aerobic for 45 minutes. Be careful not to stop or run. You can exercise your abdomen with gymnastics. I know the pain of sit-ups to fat people, and I can also do abdominal exercises after stretching. Eat more protein and quit smoking. I don't want you to know more about fitness, because you will focus on fitness, but it will make it difficult for you to exercise. So in the early stage, you mainly lost weight. Bodybuilding is only an auxiliary means. As for the plan after losing weight, I will talk about it after losing weight. Simply put, after practicing big muscles, you won't consume fat directly. When you lose weight, you will lose muscle and gain weight, which is not conducive to aerobic.