(1) weekly spinning: train 3-4 times a week.
(2) Aerobics course: training 2-3 times a week.
(3) The more
Additional courses: training twice a week, specifically for Feng Yu's courses.
(4) device
Mechanical area course: Treadmill and equipment three times a week, with more times according to the time.
Second, the diet plan:
(1) a.m.
Diet: The diet remains unchanged.
(2)
Dining: Eat 70-80% full (food is optional)
(3) Add
Meal: add a small amount of fruit or snacks around 4 pm, and eat if you are hungry.
(4) at night
Meal: Drink porridge, eat a small amount of vegetables, mainly cold dishes.
(5) After coming out of the gym at night shift, only drink yogurt, eat two salted eggs and a sausage (small).