The first stage is to lose weight. Pay attention to two points in losing weight. The first is exercise, and the second is diet. Aerobic exercise is the most effective exercise to lose weight. The so-called aerobic exercise, as its name implies, is to exercise under aerobic metabolism, and consume excess fat in the body through exercise to achieve the purpose of losing weight. For example, the treadmill, bicycle and elliptical machine in the gym are all aerobic equipment. Without such equipment, you can go out to run on the plastic track or jump rope at home, and the effect is the same.
However, glycogen is consumed before aerobic exercise 15-20 minutes, and fat is consumed after 30-40 minutes, so it is best to exercise for 40-60 minutes if you have time. If there is too much abdominal fat, you can do aerobic training for 40 minutes every day, and then do abdominal training, such as doing supine belly rolls and leg lifts in situ, which does not require fast speed, but requires enough training time. Combined with healthy diet, the effect is immediate.
Abdominal muscle reference video: /v_show/id_XNTY5MDk5MTg0.html
In the second stage, exercise muscles, exercise muscles with strength equipment, and achieve the purpose of exercising muscles. There are many online tutorials, and the methods of different parts are different, so I won't say much. Generally speaking, it is necessary to follow, with large component, few groups, low frequency and high intensity.
The third stage, reducing fat and shaping, on the basis of the second stage, change the training mode to achieve the goal. For example, the bench press was originally 3 groups, 8 times in each group, so you can exercise 6 groups, each group 15 times, in order to reduce the excess fat in the chest. This stage should be followed by low weight, multiple groups, multiple sizes and high intensity.
Healthy diet, perfect body will come out in a few months.