Give priority to with aerobic exercise. Jogging for the first two weeks, 30 minutes twice a day, and running in different periods. After two weeks, I will run for two 45 minutes every day and five minutes every day, 1 month. After that, jog for one or two 45 minutes every day and start lifting dumbbells. Hands 100 times, each hand starts to weigh 5. Jogging can't stop, you must run every day, whether it is hot or cold. The above will take about three months, and for the next month, you should jog for at least 40 minutes every day. You should make 150 dumbbells with your hands three times a day, 15kg or 10kg. Do sit-ups in the last month, 60 times a day, twice. After two weeks, it will be increased to 100 pieces per day and made twice. In terms of diet, reduce meat intake, which should not exceed 50g per day, reduce dessert intake, and avoid sweets such as biscuits, candy and ice cream. Carbonated drinks such as cola must not be touched. Breakfast is best to be simple porridge, light, and the intake is not easy to exceed 200g g g. Lunch is mainly vegetables, supplemented by spinach, rape, oil, wheat, vegetables, chrysanthemum and lettuce, and staple food. The intake should be more than 500g and less than 800g, and you can't eat too much, so you can maintain your body function. Dinner is simple, just a bowl of porridge and a dish, remember that it is high in salt and fat. Don't add meals late at night, eat less egg yolk and drink less milk. If you keep jogging like this, you can lose more than 10kg in February, and then you will build your muscles. When you lose fat, you start to build muscles. You can eat more egg whites, three and a bowl of porridge for breakfast. You can eat more red meat for lunch, that is, lean meat instead of fat meat, more vegetables, supplemented by noodles as the staple food, and less vegetables and fruits for dinner. You can also buy protein powder and add some to porridge, which can strengthen your body and shape your muscles. It is very useful. After the exercise, learn basketball and play more. Can be as long as 180. That's all. Please adopt what you think is good. I want to copy it into word in the future. Hit by hand.