Scheme: First warm up for 8 minutes-three groups 10-20, rest between groups 10 second-three groups 15-25, rest between groups 10 second-three groups 15-25. If you feel relaxed in the future, add 2 or 3 groups each.

After the above, run as long as you can, and then add 2 or 3 minutes a week until you can persist for 40 minutes. Finish stretching 10 minute.

Diet: generally adopt low carbohydrate-the staple food is divided into three meals until you are not hungry, and occasionally eat one day a week normally. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. The food is light, the oil is corn oil, the meat is fish, the fat is low, the fruits and vegetables are well matched, and junk food is not eaten.

As for your weak constitution, practice yoga half an hour before going to bed at night:

Zhang Huilan Yoga 40 Episodes Full Edition

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