If you belong to the category that needs exercise to reduce fat and shape, you can use some moderate-intensity aerobic exercise for a moderate time, and the effect is the most obvious. Because you don't know how much time you can exercise every day, you can adjust this plan according to your own needs. In addition, in the plastic surgery stage of weight loss, we must control our diet. Generally speaking, don't eat sweets, eat less meat, eat more fruits and vegetables, never eat supper, and ensure a regular diet.

Take a brisk walk (walk around the river) or jog one hour after dinner every night. Require a heart rate of 100 (this is more suitable for your heart rate. You can run at your own pace for 15 minutes on the first day and see what your heart rate is in one minute. It is best to reach 100 or even 130.

You can use skipping rope after jogging. At first, the requirement is not high, just 60 minutes per minute, lasting 10 minutes (it is best to jump with your feet, remember to use your wrist instead of your whole arm when falling the rope).

On Saturday and Sunday, you can cancel jogging at night and play table tennis or badminton instead, and exercise for more than 1 hour. Turn the hula hoop for 20 minutes when you come back.

Because you are reducing fat, stick to it every day according to the above, and it will be effective after three months. It must also be noted that in order to recover the next day after jogging, you can eat some fruits rich in VC, such as citrus, kiwi fruit, hawthorn, etc., and use 500ML salt water after exercise. You can also eat a banana to ensure the loss of calcium and potassium ions. After jogging every day, the traction of most ligaments will make the body recover faster and ensure 8 hours of sleep every day.

If you think it's not detailed enough, I'm adding!

Supplement: As you said, if you are busy with work, you should ensure the quality of exercise. I read your diet plan, and I'm afraid it will lead to some adverse reactions. Such as hypoglycemia or malnutrition, but everyone's system is different. You can try out your diet plan for a period of time and adjust it according to the feedback. So if you want a plan, this is what you want:

Monday-Friday: Go home at 5: 30 every day and finish your meal at 6: 00. Go jogging for 20 to 60 minutes after seven o'clock. Come back and jump rope 10 minutes. Rest for half an hour and add some salt water and vitamins. Do yoga for 20 minutes to stretch the ligaments, and then do 30 sit-ups if you feel you can persist. (When doing sit-ups, put your hands to your ears, don't hold your head, don't use your hands hard, and lie flat on the ground with your legs 130. When you get up, don't break your back before you take the initiative. Look ahead. When you put it down, don't stick your whole back on the ground. Just stick your waist on the ground. It's almost 9: 30.

Saturday to Sunday-Go to badminton court or play table tennis. Jog for more than 20 minutes before exercise, and then do some joint preparation activities after sweating slightly. Time is at least one hour. You can turn the hula hoop for about 20 minutes when you go home. You don't have to do sit-ups.

It should also be reminded that don't do strenuous exercise 1 hour before going to bed, which may affect the quality of sleep, and the loss is not worth the candle, which will affect the work and physical recovery the next day.

Is that probably enough? ~