If you want to build muscles, you need to have enough protein. The landlord's list is still relatively small. You don't have to eat half full, but you can eat nine full. Basically, you can eat starch, protein fat and vegetables. Suppose your food is packed in a plate of about 2 1 cm, then starch and protein each account for a quarter, fat accounts for a little in the middle, and vegetables account for half of the plate. If you only eat a little food, as you said, you are half full and hungry without exercise ~
And you don't have to eat any at night. You can exercise like this and eat three meals normally, but don't eat anything high in fat, and you can't keep your mouth shut all day. You can eat more soy products, seafood, vegetables, beef, chicken and pork.
Have a bowl of rice. The most important thing is not to go on a diet, or you will only become a bamboo pole without muscles.
You know, losing weight and building muscles are not just exercise and dieting, they complement each other.
By the way, don't drink soft drinks, also known as carbonated drinks, such as coke sprite, or drink water.
If you exercise, my advice is: get up in the morning and do sit-ups and stretching ~ go to the gym in the afternoon, about 4 or 5 o'clock, because the best time to exercise muscles is in the morning and the best time to lose weight is at night.
It doesn't matter if you cycle around, because it's noon, right ~
Walk on the treadmill for 40 minutes and have a rest. Look up and do 100 sit-ups a day, not necessarily once, but twice, as long as you finish them in one day.
Also, you can go to the comprehensive trainer to practice your arms. It's the kind with a lot of sports gadgets on it, so go to the kind with two similar boards on the left and right, sit in the middle and pull hard on the board with your hands ~ (How clumsy do you feel? Hey hey ... forgive me)
Don't practice seven days a week, practice three days and take a day off. Because after high-intensity exercise, you not only consume fat, but also consume muscle (so I say dieting becomes a bamboo pole. If you don't burn fat, your body will start to burn muscles, and eventually you will become a bamboo pole (...............................).
And muscles also need time to rest and reorganize. If you don't give your body a chance to rest, your muscles won't get proper rest and you won't have time to rally. You may see the effect in these two months, but once you stop exercising, your muscles will disappear and become fat, and your weight will increase again. So I say let the body rest and let the muscles reorganize.
Drink some milk occasionally ~
But keep exercising ~ otherwise the whim will have no effect ~
I wish you success ~ ~ ~
No ... I didn't elaborate enough ... Yao = =
I have a problem with your practice, so how long does it take to automatically screen words ~ ~ ~ ~