Eat wrong, practice less. Health is the capital of revolution! But if you don't eat right, it's useless to practice. First of all, do you have a small appetite or a bad digestion? If it is the former, it will be easy. Take it 5-7 times a day, not every time. Just eat less and eat more, and it's okay if you're not hungry. But if you don't digest well, you'll be in trouble. Drink more yogurt at ordinary times (it helps digestion). When you eat more meat, you should take some digestive drugs (such as Jianwei Xiaoshi tablets and yeast tablets) after meals, eat more vegetables, and pay attention to maintaining the stomach everywhere. Usually eat more foods containing protein and carbohydrates.

Strength exercise is 4 days a week, with 3 days off. Follow the fitness plan I made for you. If you don't know the relevant movements, you can ask the gym instructor or send me a text message.

Monday

Chest and abdomen

1. Tilt up the bench press (4×8)

2. Plate press (4×8)

3. Push-ups (4×8)

4. supine bird (4×8)

5. Horizontal straight arm pull-ups (4×8)

Bend up on your back

Lift your back legs.

8. Sit on your knees and lift your legs.

Tuesday

Back, forearm and abdomen

1. Sit down (5×8)

2. The barbell bends over and strokes (4×8)

3. Straight leg hard stretching (5×8)

4. Barbell shrug (4×8)

5. Wrist bending (5× 12)

Bend up on your back

Lift your back legs.

8. Sit on your knees and lift your legs.

Thursday

Shoulders, thighs, calves and abdomen

1. Vertical push (4×8)

2. Front horizontal elevator (4×8)

3. Lateral lifting (4×8)

4. Bend over and lift horizontally (4×8)

5. Full Squat (3×8)

6. Squat (3×8)

7. Half squat (3×8)

8. Standing heel (5× 15)

9. Flexion and extension of legs when sitting (4×8)

10. Sit-ups

1 1. Lie on your back and lift your legs.

12. Sit with your knees bent and your legs raised.

Friday

Triceps, biceps and abdomen

1. Flexion and extension of horizontal arm (4×8)

2. Flexion and extension of the sitting arm (4×8)

3. Bend your arm (4×8)

4. Barbell bending (4×8)

5. One-arm squat (4×8)

6. Alternate bending of standing dumbbells (4×8)

Bend your back upwards.

8. Lift your legs and put them on your back.

9. Sit on your knees and lift your legs.

Aerobic exercise for 3 days, according to your fat characteristics, make the following plan.

Wednesday, Saturday and July

Run on the treadmill in the gym for at least 30 minutes and not more than 1 hour. You can't stop to have a rest during this period. According to the intensity of breathlessness, you can alternate fast walking and variable speed running, which will give your body some accidents and stimulate fat consumption.

Besides running, you can also choose cycling, swimming and basketball, but I personally suggest that running is the most scientific, easy to control and easy to consume fat, followed by cycling and swimming, and basketball is the worst. I'm not saying that other sports are too low-intensity or unscientific, such as swimming. Many groups of exercises are needed, and the time control can easily exceed 1 hour. Generally speaking, muscle tissue may decompose after more than an hour. Playing basketball with friends, who can tell the time? It will take at least 2 hours, and the intensity of exercise cannot be guaranteed to be consistent. It may be too low or too strong. Therefore, if possible, it is best to reduce fat on a treadmill, supplemented by others.

However, you can only choose one of the above aerobic exercises, such as running, and don't practice anything else.

About diet, of course, it is mainly high in carbohydrate, high in protein and low in fat, so I talk too much. You can solve it yourself. If you are interested, you can post another post, and I will help you answer your nutrition questions, or you can send me a text message.