Lose weight step by step. It is suggested to do three groups of 30 sit-ups every morning in the first week, and run 4 laps and 400 meters in the afternoon one or two hours before dinner. For dinner, it is recommended to do flat support+push-ups+standing support+back support at 6 o'clock and 7 o'clock. Don't let your body overheat one hour before going to bed, and don't do strenuous exercise again. Make a flat plate the next morning and measure it yourself. Run 10 lap 400 meters before dinner, do 5 groups of 20 push-ups at 7 o'clock, and do the first abdominal muscles for 8 minutes. The first week or two is a demonstration, and the intensity can be gradually increased according to this law with a little adjustment. It is recommended to eat eggs and vitamin C for breakfast. Eat enough carbohydrates and protein for lunch. Dinner is light. Eat only a little full for three meals. Control unnecessary snacks. After finishing exercise, leg press should press his shoulders in time, or step by step. It is suggested to find a course with flexible connection. The above contents are for reference only, and there are many ways to exercise. It is suggested to find some muscle training online in the later stage, and follow it appropriately to prevent strain. Good luck! Hope to adopt