1, I haven't seen Zhang Changqing's diet, because I have been engaged in professional sports for a long time, and I have systematically studied related sports knowledge. I think losing weight needs to be combined with my actual situation. For example, a person with a weight of 170cm 70kg and a person with a weight of 170cm 90 kg should lose weight in completely different ways. For example, a person who exercises regularly gains weight after stopping exercising, and a person who never exercises and keeps gaining weight loses weight in different ways.
2. It is ok to jog for about 50 minutes if there are no diseases or heart and lung function problems. Of course, it would be better if we could stick to 1 hour. In addition, please try to choose outdoor sports with good air.
3. It is suggested to take a warm bath after the relaxation process to promote the decomposition of lactic acid. If you don't exercise for a long time, I think the whole body ache caused by this kind of exercise should be lactic acid. Your jogging will promote the decomposition of lactic acid, and you can continue.
Besides, I don't know your specific situation. If you are heavy, you should choose soft running shoes to minimize the impact of knees, feet and the ground, which is also beneficial to your health.