Seek a family weight loss fitness plan!

After reading your question, according to your data, I feel that your fat content is too high. You should do strength exercises and aerobic exercises. I think it is more appropriate to make a gym plan for you for your reference. I hope you can achieve the effect of fitness and fat reduction. I wish you a happy workout. Gym exercise plan 1 warm up for about 0 minutes. You can make your body sweat slightly, and you can choose at will: on the first day of strength exercise such as treadmill, elliptical machine, stairs and bicycle. Target muscle: chest, action: flat barbell bench press group x0, upward inclined dumbbell bench press group x0, flat dumbbell flying bird group x0, butterfly chest pliers group x0, instrument flying bird group x0, target muscle: back, action: high-position pull-down group x0, bending barbell rowing group x0, single-arm dumbbell rowing group x0, straight-arm pressing group x0, goat standing group x0. On the third day, the target muscle: shoulder, action: barbell neck lift group x0, one-arm dumbbell side lift group x0, bending bird group x0, one-arm dumbbell front lift group x0. Actions: x0 dumbbell alternating bending group, x0 concentrated bending group, x0 inclined plate bending group, x0 narrow bench press group, x0 backhand neck back arm flexion and extension group, x0 stretcher single arm pull-down group. On the fifth day, the target muscle: leg, action: x0 free squat group, x0 back kick group, x0 instrument-leg bending group, X frog leaping group. Target muscles: waist and abdomen, actions: flat barbell bench press group x0, high position pull-down group x0, sitting posture apparatus horizontal row group x0, abdomen rolling group x0, waist turning group x0, abdomen rolling group x0, bell lifting lateral bending group x0. Let's start aerobic exercise again (every day). . A Mountaineer B Treadmill C Elliptical Machine D Bike Choose any of the following exercises, do at least 0 minutes and try to complete 0 minutes aerobic exercise. You should have the feeling of trying to persist. If you can't hold on, slow down. I am a fitness instructor with many years of experience as a fitness instructor. If you don't understand this exercise, come to me!