(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).