2. lifestyle changes. 1. From now on, you should get into the habit and start counting calories. The calories you eat, and the calories you eat. I will write an article on how to calculate calories when I have time in the future. 2. Don't massage. You have two hours to massage, why don't you exercise? 3. Increase the number of sexual intercourse with your wife. When you exercise muscle strength, your testosterone secretion will increase, and your sexual desire and sexual function will improve. If you want to use it, just give yourself a medal every day ?
3. weight supervision. Buy a scale. Weigh it after going to the toilet every morning. It's best to make a chart, draw the trend of weight change and stick it on the wall at home. Weight fluctuates every day, but its long-term trend must be downward. In fact, you can't lose weight too fast. WHO recommends not to exceed 1% of body weight every week. My own feeling is that it is less likely to lose weight slowly and rebound. Losing weight quickly is not only harmful to your health, but you may gain weight again if you are not careful. ?
4. Study healthy recipes and make some healthy food by yourself. I will share what I am good at later. In short, we should be familiar with the nutritional components of food through hands-on practical operation. You should know the nutrition you need: Is protein enough today? Is dietary fiber enough? Are there too many carbohydrates? Is the fat of the food you ate today good or bad? Is there an excess of cholesterol? ?
5. Fitness program. This is a big topic, and it is not clear in a small space. Let me start with my plan: I have four cycles. Practice chest muscles, triceps and abdominal muscles once, back muscles once, shoulder and abdominal muscles once and leg and waist once. Warm up 10 minutes before each start, and practice aerobic exercise for 20 minutes after strength. Every cycle, every muscle in my body will get basic training. ?