Regarding the fitness plan, the first thing you need to consider is yourself and when you have time. At noon during the day or at night, preferably at night. After all, if you exercise at night, you can fully digest some energy that you haven't digested all day, so that they won't accumulate into fat.

In fact, what is the purpose of your fitness? Is the purpose of fitness to lose weight, or lose fat, or gain muscle? Because different fitness purposes need different plans, although fitness is systematic, it can also be targeted training according to the purpose.

For example, to reduce fat, it is necessary to practice strength and do anaerobic exercise. In fact, if you lose fat and gain muscle, the exercise method is the same, that is, practicing anaerobic strength training. The principle of strength exercise is to exercise your muscles through high-intensity anaerobic exercise, so that your muscles become strong, and then because muscle calories consume units. Keep a considerable amount of muscle all the time, you will consume a little more calories every day, and then you can eat more.

The purpose of muscle building is to make your figure look better, because under the same conditions, one kilogram of muscle is much smaller than one kilogram of fat. So a muscular man may look thin, but he is actually heavy. The whole person looks very linear and has a beautiful figure.

The reason for reducing fat is that muscle is the unit that consumes calories. A certain degree of muscle will digest more calories, and then at rest, the calories consumed by human physical activity are either provided by food or obtained by fat decomposition.

It's easier to lose weight. You can touch less or not, and concentrate on doing aerobic exercise. It works best. After all, it is very important for a fat man to lose a certain weight in the early stage.

In fact, the exercise plan is also very simple, that is, control your food intake every day, for example, look at the food calorie meter online, and then contact yourself about what you usually eat. Even if we calculate what something has, how much heat can it have? How to eat every day is reasonable? The heat should be controlled around 1500 calories, neither too high nor too low.

Then choose aerobic exercise or anaerobic exercise according to your fitness purpose. If you do aerobic exercise, you can simply run. As long as you keep running, it is very easy to lose weight, but only if you keep running.

For strength training, I suggest you find someone to bring it with you. Words can't tell you when strength training will be done.

This is the general idea. Let's make a reasonable fitness plan according to our actual situation.