(Body Mass Index = weight kg/height m squared)

The body fat rate dropped to 22% or even moved inward.

First month

Breakfast: basically, 2 eggs, whole milk 1 bottle, a medium-sized sweet potato (which can be replaced by whole-wheat European bread, whole-wheat bread and other miscellaneous grains or staple foods), and a little fruit (controlled within 200g).

Chinese food: one punch and a half of rice, two punches and a half of vegetables and one punch and a half of meat.

Dinner: one punch of rice, two and a half punches of vegetables and one punch of meat.

Aerobic exercise on an empty stomach three times a week (35-40 minutes)

There is nothing wrong with losing 3-5 Jin of pure fat in the first month.

The second month

Join a strength training for about 40 minutes on the day of fasting aerobic exercise: moderate intensity requires about 5 movements, and each movement has 4 groups (hips, legs/vest line/Pamela).

Try not to change your diet.

You can also lose 3-4 pounds of fat.

2 months, 6-8 kg of fat is not a big problem, don't expect to lose the scale soon. Your meat didn't grow in a day or two, did it?

The third month (this month is more difficult in the critical period)

Aerobic four times on an empty stomach.

Strength training lasts from 40 minutes to 45-50 minutes and from 3 to 4 times.

I have completely removed carbohydrates from my dinner. I don't eat any carbohydrates at noon. I only eat meat, vegetables and nuts to supplement fat and vitamins. Protein tries not to eat dinner.

After three months, basically, you can stick to it and lose more than 10 ~ 12 kg of pure fat, with no problem.

The fourth month (don't keep pressing calories, do more intensive training, and your body will resist you)

Rest and forget all the training and eating.

Carbohydrate intake is not eaten at night;

The first week: add half a fist of rice in the evening

The second week: add a punch in the evening.

The third week: add a punch and a half of rice in the evening.

After three weeks, the carbohydrate intake has returned to the normal standard, and the total calorie intake has reached the normal standard.

At this time, if the weight is stable, basically the fat reduction has been completed and the repair has been successful.

This height range is narrowed, with the best figure proportion and visual sense, strong aesthetic feeling and beautiful proportion.

Can be carried out for a long time, no harm to the body, and slowly adhere to living habits.

Basically, it is ok to lose 10- 15 kg of fat in three or four months.

Basically clean, finished, can be put down. Exercise two or three times a week, and you can keep your present figure.