1. goal: define your goals, such as reducing fat and gaining muscle.
2. Diet: A reasonable diet is an important part of a fitness plan. It is necessary to control calorie intake and ensure a balanced nutrition.
3. Aerobic exercise: Aerobic exercise helps to burn fat and improve cardiopulmonary function. It is recommended to do it 3-5 times a week for 30-60 minutes each time.
4. Strength training: Strength training can increase muscle mass and increase basal metabolic rate. It is recommended to do it 2-3 times a week for 30-60 minutes each time.
5. Rest: Proper rest can help the body recover and avoid overtraining.