The big goal is to lose weight, at least the body fat rate should be reduced to 15% to 18% within the normal range of men. The small goal is to reduce the body fat rate from 30% to 25% in two or three months. With the decrease of body fat rate, other indicators of the body will also improve, such as the decrease of waist circumference.

In fact, there will be a "novice welfare period" for beginners to lose weight. Its performance is that as long as the novice insists on regular exercise in the first one to three months, the weight loss effect will be very obvious, and some people even lost dozens of pounds. Therefore, the above small goals are likely to be easily broken, so small goals may also need to be adjusted according to the weight loss process.

Step 2: Give priority to aerobic exercise (increase calorie consumption).

Exercise to lose weight mainly depends on aerobic exercise, of course, but there are three conditions for losing weight:

(1) for a long time. Do aerobic exercise for at least 30 minutes every time. Although fat began to consume and participate in energy supply after 30 minutes, it gradually became the main energy supply (more than 50%) in about 30 minutes. It is generally recommended that each exercise lasts for 40 to 60 minutes, with a maximum duration of 90 minutes. But these times do not include warm-up before exercise and relaxation after exercise.

(2) Medium and low strength. Basically, it is enough to control the heart rate during exercise at 50% to 70% of the maximum heart rate (200 years old). You can wear a heart rate meter or exercise bracelet to monitor your heart rate during exercise. If you don't want to wear these things, judge for yourself. For example, you can say one or two short sentences while jogging, but you can't talk or sing continuously. Although this method is rough, it is convenient enough.

(3) Three times a week. This is the requirement of weekly exercise frequency to ensure the amount of exercise. If you want to lose weight, exercise is the basic guarantee. If you exercise less than three times a week, you might as well not exercise, because the weight loss or fitness effect brought by exercise can't be accumulated, so you will be busy in vain.

Step 3: Control diet (control or appropriately reduce calorie intake)

Think about it, why did the handsome man in those days become a fat head with a body fat rate of over 30%? Eat! Therefore, controlling diet is essentially to control or appropriately reduce the calorie intake value so that the intake is less than the consumption. It should also be noted that diet control and exercise and fitness are actually carried out at the same time, instead of exercising first and then controlling diet.

Fortunately, there is a "novice welfare period", so there is no need for accurate calculation of diet control at this stage. Just carry out these points: eat less greasy and fried food, eat less or no snacks, eat 70% full at dinner, and don't eat anything after 9 pm.

After these three steps, it is not difficult to achieve the goal of reducing the body fat rate by 5% in three months, and it is entirely possible to reduce it more, depending on your own efforts.