I am a male, with a height of 176cm and a weight of 90KG. My legs are ok, and my upper body is fat, especially my stomach and chest are full of meat. I have to go to work every day for a diet and exercise plan. I think we should first control our diet and refuse to overeat. I take a walk before and after lunch, run after work and play badminton. I think playing badminton is really good. I feel sweaty after playing badminton twice, and I think playing badminton is better than running. The requirements are very low, both economically and on the site. Take an outdoor clearing. Stick to it for a few days, and you will feel relaxed. If you persist for a period of time, you will lose weight and write poorly. This is my own intellectual fit experience. You can exercise with your wife or girlfriend and the effect is good. I think exercise must be sweaty, otherwise it won't work. This is my little suggestion.