Eat more sweets

3. Eat something every two hours

4. Exercise for 30-45 minutes three times a week.

Practice content:

Weekly training website

1 chest, triceps brachii, legs, calves and abdomen (such as weight-bearing squat 3X 15, weight-bearing toe and abdomen trilogy)

2 rest

3 Shoulder, trapezius muscle, abdomen (sitting posture: 3X 15, bird 3X 15, front cross lift 3X 15, bent bird 3X 15, abdominal trilogy)

4 rest

5 Back, biceps brachii, forearm (bend over and row 3X 15, straighten leg 3x15; Bend 3X 15, alternately bend 3x15; Abdominal trilogy)

6 rest

Fitness recipes

Breakfast at 8:00, 250ml of yogurt or milk, one cup of oatmeal and four eggs (two eggs and two proteins).

Rice 10:00, two steamed buns and a cup of honey water.

Lunch 13: 00 Take a vitamin after meals (eat vitamins without meals, and eat vitamins without meals normally).

Add a meal, a banana or an orange or an apple. Compared with vitamins, it depends on the cost performance. The average vitamin is less than 1 yuan/tablet. What about bananas? If bananas exceed 1 yuan/root, select.

Vitamins ! Buy good vitamins.

Training 15:30.

Supplement: Drink light salt water during training, and supplement protein powder 30G/ day/time within 30 minutes after training.

dinner

Note: Do not drink alcohol, do not drink carbonated drinks, and usually drink honey water.

Honey water:

Keep honey water at home all year round, and drink honey water when you are thirsty. Refuse carbonated drinks and inferior alcohol.