Diet:

I am a boy, and girls can be slightly reduced according to the situation.

Breakfast: Eat well. I am now a meat steamed stuffed bun, an egg, a glass of milk and an apple.

Lunch: full (70% to 80%), a little meat, more vegetables, a small bowl of rice, a bowl of soup and an apple.

Dinner: fish, shrimp, etc. If not, don't eat it. Just eat green vegetables. If you feel hungry, add tomatoes, cucumbers and apples, and stop eating after 9 o'clock.

Be sure to sleep before 1 1 at night to ensure that you have enough physical strength to keep exercising for a long time.

Exercise:

Exercise for about 70 minutes every Tuesday, Thursday, Saturday and Sunday.

Tuesday: 20 minutes of anaerobic equipment, mainly chest training, 45 minutes of aerobic, running and stretching.

Thursday: 20 minutes anaerobic equipment, back muscle training, 45 minutes aerobic, running, stretching.

Saturday: 20 minutes of worry-free equipment, shoulder training, 45 minutes of aerobic, running and stretching.

Sunday: 20 minutes of anaerobic equipment, physical training, 45 minutes of aerobic, running, stretching.

Girls suggest changing aerobic to spinning, after all, running calves will be thick.

The initial exercise can be aerobic exercise without anaerobic exercise.

If you walk for 20 minutes, then rotate for 5 minutes. After 2 weeks, you can jog for 20 minutes and rotate for 10 minutes.

According to their own physical condition, it is suggested that the running speed of girls (the speed on the treadmill) is 6KM/ h -8km/ h.

Since you want to lose weight, do 90- 120 sit-ups after anaerobic treatment, depending on your ability.