Start jogging for 30-45 minutes,

If it is better to have a treadmill,

Adjust it to a high slope (7 or 9, 1 1),

Speed can be slower (3. 8-5。 5),

Stick to it for a week,

In the second week, add 40-55 minutes appropriately.

After half a month, the slope and speed increased,

Mainly the slope,

In the end, you keep your exercise time at around 1 hour.

The slope is about13,5. The speed of 3 is fine.

It is best to do sit-ups as soon as you finish running.

It's best to help you lose fat,

Don't drink water during or before running.

Drinking water will consume water when running.

Not conducive to slimming,

Really can't. Drink less.

Sum up running,

Basically10min = 1km,

After the second week,

You can jog,

Properly sprint for 3- 10 minutes,

Then jog,

In the sprint phase,

It is beneficial to better eliminate fat.

Exercise 1.5 hours every day, and you can relax.

Play badminton for half an hour for fun,

Then go swimming in the swimming pool,

At the beginning of swimming, keep it at about 50m*6 times.

Adjust the distance and frequency slowly according to your physique.

You can choose 100*4 times, 100*6 times, 200*3 times and 200*4 times.

I think one summer, calculated in three months, is 15Kg, which is too simple.

I lost weight after running for only 2 months 18kg.

Mainly running, we must insist, jogging doesn't matter, time must be in place!

Wish you success, my friend.