The first month:

The first month is mainly to improve physical fitness, and don't expect too much from the rapid decline of weight. Remember, haste makes waste. In this month, at least four days of training are guaranteed every week, with strength training for about 20 minutes and aerobic training for about 40-60 minutes. Try to eat less salt and reduce staple food and meat appropriately.

The second month:

The second month is mainly to improve muscle content and promote fat burning. We need to change the way of strength training, increase the time of strength training to 30 minutes, and do detailed muscle group exercises. And keep aerobic time for at least 50 minutes at a time. Be sure to stick to it. Diet, you can eat foods rich in protein, such as eggs, milk, beef and so on.

The third month:

The third month is mainly intense fat burning. Maintain strength training for about 30-40 minutes, and do aerobic training for at least one hour immediately after strength. Remember to relax your muscles and stretch in time after exercise. In the meantime, the diet needs to be implemented more strictly. You can eat less and more meals, 4-6 meals a day. Don't eat too much at every meal. Try to be 8 minutes full, as light as possible, with less salt and less oil. The staple food uses low GI carbohydrates, and fruit can partially replace the staple food, because fruit also contains a certain amount of carbohydrates.