It's simple. I'll teach you a method. You can go to the gym every day on your own time. Anyway, it is best to exercise for about 6 hours a week. The most important thing is diet. I'll give you a fat-reducing recipe, which is harmless to your health. This is the method that my former coach told us, and I also used this method. The effect is very good: 1 fresh vegetables with low carbohydrate, low fat and high protein (less oil, you can wash them with water), 2.5 liters of water. Sleep for 8 hours at 7: 30, 100g pure oatmeal, a fruit, a cup of low-fat milk or a cup of sugar-free soybean milk, 10: 00 a cup of yogurt, 12 an apple; 15 fish 180G vegetables 200G rice 50g15; ; 00 a cup of yogurt, a fruit 19: 00 peeled chicken breast 180G, vegetables 200G22:00 a cup of skim milk or soybean milk or yogurt with less oil, less starch and less sugar. These three are taboo. Eating more during weight loss will make you fat. After losing weight, you can exercise for three hours a week and eat properly. Eat 7 points full every meal, you can eat more meals without rebounding. You don't have to be as strict as you were during your weight loss. You can lose 7 pounds a month, no problem. This is within the safe range. Losing too much weight in a month is bad for your health and easy to rebound. Losing weight is a slow process. Don't worry, I wish you success.