A bowl of rice and vegetables for Chinese food.

Eat dinner before 7 o'clock, just like Chinese food. 7-8 minutes is enough. Eat nothing but fruit after 9 o'clock.

Drink a glass of juice (lemon juice, water, no sugar) before going to bed.

two

Drink 2 glasses of water after getting up.

Drink 200ml vegetable juice for breakfast.

China yogurt 500g.

Drink 200ml vegetable juice for dinner.

1-2 glasses of water before going to bed.

Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness!

Monday: running+equipment exercise

This is the most regular gym diet. Running is to let fat burn in the body, and fundamentally achieve the purpose of losing weight. Generally, running for 45-60 minutes at a time is the best. Equipment exercise is to lose weight for a certain part, such as losing the back.

Tuesday: Aerobic+Equipment Exercise

Aerobics is also a kind of aerobic exercise, and its exercise intensity and fat burning effect are not inferior to running. Sometimes running is boring, so you can choose aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for group exercises of all ages.

Wednesday and Sunday: rest

The so-called rest is not a complete rest, it means that you can do some less intense sports in places like parks, such as brisk walking and race walking. Or you can do some simple yoga exercises at home or in the gym. The main purpose is to relax the muscles of the body and let the body have a rest.

Thursday: Spinning bike

Spinning is one of the aerobic exercises that consume a lot of energy. Its main feature is an active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. It has always been one of the most popular sports to lose weight.

Friday: Hot Yoga+Jogging

Hot yoga is also one of the most popular sports for women, but it has great limitations and moderate exercise intensity. After doing a class of high-temperature yoga, maybe your exercise has not achieved the effect of losing weight. This is the best choice. Do some jogging on the treadmill to speed up the burning of body fat.

Saturday: swimming

Now the weather is very suitable for swimming, and swimming is also one of the most effective aerobic weight-loss exercises. I believe every dieter likes to do this kind of weight-loss exercise in summer weekends.