First, increase the amount of exercise. You run too short. I always run 5 kilometers at a time, within 25 minutes.

Second, the gym, exercise. Use these days to go to the gym for crazy exercise.

Third, consult a professional fitness and weight loss coach. They have professional knowledge.

Fourth, the whole body exercises. Aerobic exercise plus endurance exercise. You can bench press after long-distance running, but you can win by quantity and time.

Fifth. Long-distance running plus traditional sit-ups wins by quantity and wins by time. For example, I do 300 traditional sit-ups in 15 minutes, and the board is set to the minimum.