This course consists of three parts: First, learn to calculate, calculate our daily basic metabolic value, learn how to create a caloric gap, and scientifically go to fitness to reduce fat; Secondly, follow the teacher to activate and stretch the body, use simple equipment, and carry out anaerobic exercise exercises for different muscle groups; Finally, understand the basic knowledge of aerobic exercise, to find their own aerobic exercise; Through the study of fitness and fat reduction, mastering the correct fitness methods can enable us to carry out efficient sports training, achieve the effect we want, increase muscle shape, reduce fat and weight, and help cultivate the awareness of lifelong physical exercise.