Too heavy will hurt your knees. It is not recommended that you run many kilometers a day! But running is the best way to lose weight. First of all, you should improve your physical fitness and don't lose weight in a hurry. It is to restore or improve your physical fitness, and then gradually strengthen aerobic training, so as not to hurt your body! While doing aerobics, strength training is inevitable. Strength training is mainly to improve muscle density and weight, increase the body's calorie consumption rate, so as to prevent rebound! It won't get fat so easily!

This is the strength training table: these equipments are generally available in gyms. You can ask the coach if you can't practice!

Strength training program

Time training action group number time weight interval time remarks

week

one

Sitting chest push 4-66- 12 60%-80% 30s-60s

Sitting posture with chest 4-66- 12 60%-80% 30s-60s.

Dumbbell flexion and extension 4-66- 12 60%-80% 30s-60s

Steel wire reduction 4-66- 12 60%-80% 30s-60s

Abdominal trainer 4-66- 12 60%-80% 30s-60s

4-6 sit-ups, no times, no weight interval for 30-60 seconds.

Time training action group number time weight interval time remarks

week

Three-high pull-down 4-66- 12 60%-80% 30s-60s

Boating 4-66- 12 60%-80% 30s-60s

Dumbbell bend 4-66- 12 60%-80% 30s-60s

Barbell bending 4-66- 12 60%-80% 30s-60s

Abdominal trainer 4-66- 12 60%-80% 30s-60s

4-6 sit-ups, no times, no weight interval for 30-60 seconds.

Time training action group number time weight interval time remarks

week

five

Leg flexion and extension 4-66- 12 60%-80% 30s-60s

Leg bending 4-66- 12 60%-80% 30s-60s

Reverse pedal 4-66- 12 60%-80% 30 seconds -60 seconds

Abdominal trainer 4-66- 12 60%-80% 30s-60s

4-6 sit-ups, no times, no weight interval for 30-60 seconds.

Time training action group number time weight interval time remarks

week

sun

Sitting posture push shoulder 4-66- 12 60%-80% 30s-60s

30s-60s before 4-66- 1260%-80% dumbbell.

4-66- 12 60%-80% 30s-60s before barbell.

Dumbbell Side Lift 4-66- 12 60%-80% 30s-60s

Abdominal trainer 4-66- 12 60%-80% 30s-60s

4-6 sit-ups, no times, no weight interval for 30-60 seconds.

Next is aerobic training 1: appropriate aerobic training for 40-60 minutes! 2: Speed 6-9! 3: Slope: 0! 4: Be sure to stretch after aerobic exercise!

Training process: 1: warm up first 10 minutes, 2: do strength training, 3: do aerobic training! Be sure to follow the process!

Diet: 1:: 7 minutes per meal, no snacks and supper. 2. Eat less oil and salt and avoid eating high-calorie foods. 3: If you are hungry, you can eat fruits and vegetables to satisfy your hunger!

There are many details, you can ask the coach directly, and they will usually tell you! This is basic training! Exercise still depends on yourself. Come on, I hope you will succeed soon!