My subcutaneous fat is very thick. How to keep fit is better? The coach told me to start practicing directly, and then do some aerobic exercise, so that some lines can appear.

The sequence of human energy supply: sugar-fat-protein.

First, strength training consumes sugar in the body, and then aerobic exercise will consume fat at the first time, so it is efficient.

Your strength training should also focus on muscle endurance training, with the weight of 15RM, and aerobic training can control your heart rate with variable speed running.