The general fitness and weight loss plan is 3-5 times a week, with aerobic training for one to two hours each time, and then appropriate strength training. It is also related to the characteristics of the coach and your physical characteristics.

20 classes are basically 2 months. What he tells you is what to do with oxygen, how long to do it, and what is the intensity; What kind of recovery and relaxation exercise to do after that, and then the usual daily routine and eating habits.

For example, warm up and jog for 30 minutes.

Then the spinning class lasts for 45 minutes.

Then the first strength training: barbell bench press, dumbbell bird, dumbbell neck and back arm flexion and extension; The second time: neck pull-down, dumbbell rowing, dumbbell bending; The third time, shoulder push, dumbbell sitting push and Smith machine squat lift. Do 4-5 groups for each group, and do 8- 12 times for each group.

Finally jog for 20-30 minutes.

Do not eat meat and snacks, high-calorie foods such as fried foods and cakes for 2 months, and eat more fruits and lightly processed vegetables.