Gym slimming plan:
Monday: running+equipment exercise
Running is to let fat burn in the body, and fundamentally achieve the purpose of losing weight. Generally, running for 45-60 minutes at a time is the best. Equipment exercise is to lose weight for a certain part, such as losing the back.
Tuesday: Aerobic+Equipment Exercise
Aerobics is also a kind of aerobic exercise, and its exercise intensity and fat burning effect are not inferior to running. Sometimes running is boring, so you can choose aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for group exercises of all ages.
Wednesday and Sunday: rest
The so-called rest is not a complete rest, it means that you can do some less intense sports in places like parks, such as brisk walking and race walking. Or you can do some simple yoga exercises at home or in the gym. The main purpose is to relax the muscles of the body and let the body have a rest.
Thursday: Spinning bike
Spinning is one of the aerobic exercises that consume a lot of energy. Its main feature is an active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. It has always been one of the most popular sports to lose weight.
Friday: Hot Yoga+Jogging
Hot yoga is also one of the most popular sports for women, but it has great limitations and moderate exercise intensity. After doing a class of high-temperature yoga, maybe your exercise has not achieved the effect of losing weight. This is the best choice. Do some jogging on the treadmill to speed up the burning of body fat.
Saturday: swimming
Swimming is also one of the most effective aerobic weight-loss exercises. I believe every dieter likes to do this kind of weight-loss exercise on summer weekends.
Weight loss diet plan:
(Monday)
Breakfast: yogurt, fruit and oatmeal.
Lunch: a small bowl of rice, cold broccoli and a boiled egg.
Dinner: vegetables, fruits, protein food, a little lean meat.
(Tuesday)
Breakfast: salad, whole wheat toast, wheat germ milk, kiwi fruit.
Lunch: vegetarian jiaozi, assorted egg drop soup.
Dinner: tomato macaroni, cabbage slimming soup.
(Wednesday)
Breakfast: a small bowl of coffee, apples and oats.
Lunch: a small bowl of rice, stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.
Dinner: chicken, roasted carrots and cold celery.
(Thursday)
Breakfast: oolong tea, monkey peach.
Lunch: crucian carp radish bean curd soup, boiled eggs 1, vegetable salad.
Dinner: a small bowl of mung bean porridge, a steamed bread, raw tomato sauce and a raw cucumber.
(Friday)
Breakfast: sweet potato porridge, pears.
Lunch: tomato and beef risotto, Chinese cabbage and mushroom soup.
Dinner: vegetable vermicelli, mushroom and cucumber slimming soup.
(Saturday)
Breakfast: a small bowl of rice porridge, a piece of whole wheat bread and an orange.
Lunch: a boiled egg, roasted sea fish, stir-fried mushrooms and a small bowl of rice.
Dinner: turkey breast or a chicken breast, lettuce or tomato salad, coffee or tea.
(Sunday)
Breakfast: porridge (a small bowl), bread (a slice) and grapes.
Lunch: roast beef, vegetable salad, winter melon soup and a raw tomato.
Dinner: corn porridge (a small bowl), steamed bread, roasted asparagus and a raw cucumber.