Office workers need not only active exercise, but also a reasonable diet in the process of fitness. Only by combining active exercise with reasonable diet can we achieve good fitness results. Let's learn about the fitness and diet plan for office workers.
Office workers' fitness diet plan 1 the first day
Meal 1: 2 slices of bacon, 4 eggs, half a medium-sized bell pepper, 1/4 medium-sized onions, 1 slice of cheese.
The second meal: half a medium-sized tomato, 2 tablespoons pine nuts, 1/4 medium-sized onions, 1 tablespoon olive oil.
Meal 3: 226g salmon, 8 asparagus tender stems, olive oil 1 tablespoon, raspberry 1/3 cups, peeled chicken breast 170g, and half a cucumber.
Meal 4: 4 raspberries, half a cup of cheese, 3 tablespoons of whipped cream, 1 tablespoon of whey protein.
the next day
Meal 1: 4 eggs, 2 tablespoons salad dressing, 2 shallots, 1/4 cups of cheese, 3 egg whites.
Meal 2: 170g steak, 2 cups of broccoli, 1 tbsp olive oil, 1/4 red onions.
Meal 3: 2 spoonfuls of recovery drinks (after training)
Meal 4: 85g spinach, half a cup of coconut milk, 1/4 medium-sized onions and 3 chicken legs.
The 5th meal: 1 spoon whey protein, 1/4 cups crushed walnuts, 1/4 cups blueberries.
the third day
Meal 1: 4 eggs, 3 egg whites, 1 cup of broccoli, 1 tablespoon of olive oil, 1/4 cup of cheese.
The second meal: half a cup of peas, half a cup of carrots, 3 chicken legs, 2 tablespoons of cheese and 0 tablespoons of 65438+ rapeseed oil.
Meal 3: 1 tablespoon semi-whey protein, 2 tablespoons natural peanut butter, 2 tablespoons flaxseed powder.
Meal 4: 198g tuna, 2 cups of baby spinach, half a cup of mushroom slices, half a medium-sized tomato, 1 tbsp olive oil, 1 tbsp unsalted butter.
The fourth day
Meal 1: 2 slices of turkey bacon, 4 eggs and 226 grams of chocolate milk.
The second meal: 2 tablespoons mayonnaise, celery 1, medium-sized onion 1/4, canned tuna 1, and 3-leaf lettuce.
Meal 3: 2 spoonfuls of recovery drinks (after training)
Meal 4: steak 170g, 8 Chinese cabbages, olive oil 1 tablespoon.
The 5th meal: 1 spoon whey protein, 1/4 cups crushed walnuts, 1/4 cups blueberries.
Fifth day
Meal 1: 1 cup full-fat yogurt, 1 spoon semi-whey protein, 2 tablespoons chopped walnuts, 1/4 cups raspberries.
Meal 2: 2 cups of baby spinach, 2 strawberries, 3 tablespoons of chopped green onion, 2 cups of sliced mushrooms1/,peeled chicken breast198g, and 3 tablespoons of olive oil1/.
Meal 3: 1/4 cups of cheese, half an orange, 2 tablespoons of chopped walnuts, 1 tablespoon of semi-whey protein.
Meal 4: 200g steak, half a medium onion, 1 bell pepper, 1 tablespoon rapeseed oil.
sixth day
Meal 1: 4 eggs, 3 egg whites, 1 cup sliced mushrooms, 1/4 medium-sized onions, 1 slice of cheese.
The second meal: 2 cups of lettuce, half avocado, 2 tablespoons of salad dressing, 2 shallots, 200 grams of peeled chicken breast, 1 tablespoon of olive oil.
Meal 3: 2 spoonfuls of recovery drinks (after training)
Meal 4: 200g lean beef, half a medium tomato, half an onion, 1/4 cups cheese, half a cucumber, 2 tablespoons olive oil.
The 5th meal: 1 spoon whey protein, 1/4 cups crushed walnuts, 1/4 cups blueberries.
Seventh day
Meal 1: 226 grams of chocolate milk, half whey protein 1 tablespoon, half cup of coconut milk, 2 tablespoons of instant coffee.
Meal 2: 200g beef tenderloin, half a cup of pineapple pieces, 2 cups of baby spinach, 1/3 tablespoons olive oil.
Meal 3: 1 cup broccoli, 200g peeled chicken breast, 1 cup cauliflower, 1/3 tablespoons unsalted butter, 2 tablespoons almond slices.
Office worker fitness diet plan 2 office worker fitness diet
1, office worker fitness diet chicken breast rice ball
Ingredients: chicken breast 20g, rice 120g, a little dried laver. 1 tbsp vinegar, 1 tbsp sugar, 1 tbsp cooking wine.
Practice: after the chicken breast is cooked with boiling water, tear it into filaments by hand for later use. Mix vinegar, sugar and cooking wine according to the ratio of 1: 1: 1, and then put them in a pot to boil. Add a proper amount of 2 to the rice and mix well. Add 1 and stir well. After the rice is kneaded into the shape of a small rice ball by hand, it is wrapped with laver.
2, office workers' fitness and weight loss rice cake egg roll rice cake
Ingredients: 2 eggs, 1 tbsp olive oil, 20 rice cakes, half tomatoes, and a little tomato sauce. 1 tablespoon cooking wine, 2 tablespoons soy sauce, 2 tablespoons sugar.
Practice: put the soaked rice cake slices into a dry pot and fry them. After the rice cake turns yellow, add the sauce to the eggs and stir well, then pour them into the pot together. After frying, put it on a plate, put in diced tomatoes and pour in tomato sauce.
3. Office workers' fitness diet vegetable rice
Ingredients: 30g of rice, 3 tablespoons of cooking wine, 2 cups of soy sauce 1 tablespoon of clear water, celery 10g, leek 10g, Pleurotus eryngii 10g, and 2 scallops.
Practice: put the washed rice into the rice cooker, then pour in cooking wine and soy sauce, cover the lid and start cooking. Cut celery, leek and Pleurotus eryngii into the same size. Blanch scallops in boiling water. Add 2 and blanched scallops to the cooked rice and stir well to make delicious vegetable rice.
4, office workers fitness weight loss oyster sauce broccoli Pleurotus eryngii fungus
Ingredients: Broccoli, Pleurotus eryngii, Auricularia auricula, oyster sauce, soy sauce, salt and raw flour.
Practice: Mix oyster sauce, soy sauce, a little water and salt together. Add a little salt and oil to boiling water, bring to a boil, and blanch broccoli. Auricularia auricula and Pleurotus eryngii are the same. They are ironed separately. Stir the prepared oyster sauce and ingredients for 2 minutes.
5, office workers fitness diet, wolfberry tremella papaya soup
Ingredients: Tremella, Lycium barbarum, rock sugar, papaya, honey.
Practice: soak the tremella in hot water for 2 hours, cut off the pedicle, rinse, add water and put it in the pressure cooker, and put some rock sugar at the same time. When the pressure cooker is working, the Lycium barbarum is washed, soaked in hot water and drained. After cooking in the pressure cooker, pour in Lycium barbarum and wait for cooling. Then, after filling a bowl, add papaya and honey.
What are the ways for office workers to exercise in Class 3?
If you have health problems, even if you spend a lot of money on the most expensive cosmetics, skin care products and clothes, it is hard to hide them. To this end, you might as well squeeze out some time in your daily life and try the following "fitness tips".
As an office gym lady, the fast-paced work may make you too busy to take care of your already out of shape. With the help of clothes, you can often hide your shortcomings. However, if you have health problems, even if you spend a lot of money on the most expensive cosmetics, skin care products and clothes, it is hard to hide them. To this end, you might as well squeeze out some time in your daily life and try the following "fitness tips":
Run in the same place: choose an open space of about one square meter indoors or in the corridor, and run in the same place for 15 minutes every day.
Going up stairs: Going up and down stairs three or four times a week for 15 minutes can not only consume calories, but also strengthen the muscles of calves, thighs and thighs.
Walking: About 45 minutes after a meal, walking at a speed of 4.8 kilometers per hour consumes a lot of calories. If you walk again 2-3 hours after meals, the effect will be better.
Yoga: Three or four times a week can not only strengthen muscles, increase toughness and flexibility, but also keep slim.
Dancing: Dancing softly, three or four times a week, is also one of the ways to lose weight.
Skipping rope: As long as there is enough space, skipping rope can be done anytime and anywhere, and it can also be integrated into the game to lose weight.
Morning exercises: After getting up in the morning, doing unarmed exercises for about 20 minutes can not only cheer up the spirit to meet the challenges of the day, but also maintain a youthful posture.
Drink water: among many ways to lose weight, drinking water correctly is the easiest and has no burden. Drinking at least 2 liters of boiled water and mineral water after getting up, breakfast, morning, before lunch, after lunch, before dinner and after dinner every day has obvious slimming effect. In addition, what methods do white-collar workers have in the office gym? For details, please see: What methods do white-collar workers have in the office gym?