Hello, first of all, try to adjust your schedule and diet as much as possible, as follows (schedule, sleep at eleven o'clock in the evening, get up at seven o'clock in the morning, have dinner, have lunch from eleven thirty to twelve thirty, and have dinner at six o'clock in the afternoon) (diet, eat eggs for breakfast, eat less egg yolks, match some milk and bread, eat fish with vegetables for lunch, eat fruit for dinner, and all diets should be less oily. )

Thirdly, exercise plan, suitable height and weight, can be combined with sit-ups and push-ups. (running, running has uniform speed, variable speed, sprint, cycle and so on. I'll do a few cycles for you. First run for five minutes at a speed of eight to six, walk for one minute, and do six cycles. Second, run for nine minutes at seven o'clock, walk for one minute at six o'clock and do four cycles. )

(Do push-ups, a group of 30, five groups, each group rest for two minutes, sit-ups rest for two minutes, each group of five groups, increase the number of times per week, and shorten the rest time by one second. )

There is also equipment, the five muscle groups of the body, chest, shoulders, back, abdomen and legs.

Monday chest, barbell bench press (group of ten, six groups), dumbbell bench press (group of twelve, five groups), dumbbell flying bird (group of twelve, five groups), rope chest clamp (group of twelve, four groups), triceps training, supine arm flexion and extension (group of ten, six groups) and arm flexion and extension (group of twelve).

Tuesday, back, pull-ups (a group of ten do six groups), high pull-down (a group of twelve do six groups), rowing (a group of twelve, five groups), straight arm pull-down (a group of twelve, four groups) and so on.

On Wednesday, shoulder and neck push (in groups of ten and six), front flat lift (in groups of twelve and four) and butterfly counter (in groups of ten). Do six groups), bend over and lift horizontally (do four groups of twelve in one group), and push six groups of dumbbells (do five groups of ten in one group).

On Thursday, legs, barbell squats (10 in a group, doing ten groups), weight-bearing scissors (15 in a group, doing four groups), leg flexion and extension (12 in a group, doing six groups), leg bending (12 in a group, doing six groups), and standing and raising heels (12 in a group, doing six groups).

On Friday, biceps brachii (arm bending, a group of six groups of ten, dumbbell bending, a group of six groups of ten, high rope bending, a group of twelve, five groups) triceps brachii, (supine arm flexion and extension, a group of six groups of ten, prone arm flexion and extension, a group of twelve, four groups)

Saturday, aerobic, cardiopulmonary,

Sunday, rest,,,,,