In sports,

1. Aerobic and anaerobic combination, but more than 90% should be aerobic exercise.

2. The better exercise methods are: swimming, jogging, skipping rope and cycling.

For dieters, the recommended time for aerobic exercise is 40-80 minutes.

4. Control the heart rate at 1 10- 160 during exercise, which is more efficient for reducing fat.

5. Anaerobic exercise can increase one's muscle mass, and then increase the basal metabolic rate, which is helpful for maintaining body shape and losing weight easily.

6. You are too fat to run. Walk fast at first 1 month, or swim 1-2 hours every day. Let the weight drop by 200 pounds before doing other exercises, otherwise you will be easily injured and your body will be overwhelmed.

In terms of diet,

1. Diet, but don't overdo it.

Eat less every meal, but you can't eat at all.

3. Eat better before and after exercise. Okay, not much.

4. Eggs, milk, beef, vegetables and fruits can be eaten in moderation.

5. Losing weight will definitely make you hungry. Usually you can prepare cold cucumber fruits and vegetables. If you are really hungry, you can eat a little full without taking too many calories.

Professional fitness, welcome to ask.