Do equipment to increase muscles, practice every part, practice one part every 48 hours, and don't always use one action when the intensity is high. Pose correctly, don't do it too fast, it's useless to lift heavy dumbbells with inertia. Muscles burn fat quickly. If you can stick to aerobic things, run for an hour every day. If you can't hold on, forget it. Jogging for an hour every day for a week can burn about 4000 calories.

Don't eat sugar, eat more fiber, 6 meals a day, and replenish energy before and after exercise.