1. in the morning: eat100g of digestible food and a little milk 30-60 minutes before exercise.

2. Morning exercise: Exercise for one and a half hours after breakfast.

3. Afternoon: Start 2 hours after lunch or 2 hours before dinner, and eat 100g digestible food 30 ~ 60 minutes before exercise.

4. Evening time: one and a half hours after dinner, and one hour before going to bed after exercise.

Give some fitness advice:

First, exercise. The general principle is to stop practicing when you can't move, and feel that you can continue practicing after a break. If you feel rested after practicing several groups, you won't practice today. Regular exercise like this will not reduce your interest in sports. No matter where you exercise, or how you exercise (such as push-ups, pull rings, etc. ), pay attention to rest when you feel unable to practice, and continue when you feel able to practice. Don't just focus on how much you have done and how long you have been practicing.

Moreover, the slower the speed, the better the effect, such as push-ups, pull rings, cymbals, sit-ups and so on. )

Jumping rope can exercise the calf. Because the forefoot is used, the calf is strong and runs fast. High jumping ability. Riding a bike with your legs straight and your front feet on the ground can also practice your calves well.

It is best to exercise in the afternoon.

Second, don't eat too much at night, eat less, and of course not too little. Prevent weight gain. You can eat whatever you want, as long as you pay attention to the subtle combination of elements. Also pay attention to changing all kinds of dishes frequently. It's nutrition (eat well in the morning, eat well at noon and eat less at night. Exactly, I have a deep understanding).

Third, manual labor is the best exercise. Of course, targeted exercise on the basis of labor is better. Regardless of work or targeted exercise, we must follow the exercise principles mentioned above. )