Nowadays, people pay attention to having a good figure. Men want to be muscular men, and women want to have a slim figure with a vest line. So what should we do? First, we should start with diet, and then exercise. The following are fitness recipes for reducing fat and increasing muscle:

1, the first breakfast: between 7 and 8 o'clock.

Two eggs, a cup of skim milk 250 ml or a cup of whey protein, 5g of peanut butter and two pieces of authentic whole wheat bread.

Tip: The sooner you eat, the sooner you can mobilize your body to function normally, so you can consume more calories.

2. The second meal: between 9:00- 10:00.

A fruit (don't choose high-sugar fruits such as durian, watermelon and longan) or an unripe banana.

Tips for reducing fat and increasing muscle: The purpose of making up a meal at this time is to relieve hunger before noon, so as to control lunch.

3. The third lunch: 12: 00 or so.

Green vegetables 100g fish, shrimp or chicken 100g staple food 100g olive oil (mainly rice or coarse grains) 5g.

Tips for reducing fat and increasing muscle: during the period of reducing fat and increasing muscle, it is best to make your own lunch, which can better control the intake of oil. You also need a small amount of oil when you gain muscle. Don't oil for two hours before and after training. Meat mainly chooses fish and shrimp meat, lean pork and beef tendon meat with low fat content. Boil vegetables in water, add a little olive oil and a little salt or lemon juice to cool.

4. The fourth meal: around 3 o'clock.

A fruit (don't choose high-sugar fruits such as durian, watermelon and longan) or a tomato.

Tips for reducing fat and increasing muscle: The purpose of adding meals is to alleviate the hunger caused by eating less at noon. Improve the decreased glycemic index and keep the blood sugar fluctuation relatively stable.

5. Dinner before the fifth exercise: around 6 o'clock.

Sandwich: two slices of ham+three slices of vegetables+two slices of authentic whole wheat bread+two slices of tomatoes.

Tip: Make these foods into ham sandwiches. Do it at home in advance, you can finish it in a few minutes, and you won't delay your work.

6. sixth meal: one hour after exercise.

Vegetables, fish, shrimp or chicken 100g, olive oil 5g, rice or coarse grains 50g.

Tips for reducing fat and increasing muscle: the practice is the same as at noon, except that the staple food will be reduced before going to bed. Of course, you can also choose an appropriate amount of oats or yam as a supplementary source of carbohydrates.

As long as you can persist, you will become like a picture!