First of all, you should control your food intake. A dozen, half. 6 in the morning; Get up at 30 and jog 17 to 18 minutes is 3000 meters long. The purpose is to restore your physical function to the best condition. Do some warm-up exercises at noon, about 10 minutes. 5 pm; 30 to 6; 10 insist on 5000m long-distance running. Medium speed. At night10; 00 to10; 30, do squats 150 times, sit-ups 150 times, and insist on 1 minute for five times. Just stick to it for a week. No snacks in the middle. Just follow your daily life the rest of the time. Persistence is very important.