First of all, the cardinal number we mentioned here refers to the value of body mass index (BMI).

Body mass index = weight (kg) divided by the square of height (m)

A body mass index value below 2 1 (the median of the healthy range) can be considered as a small base. For example, height 160cm and weight 52kg, or height 170cm and weight 59kg, can be called a small base.

Exercise plan-exercise four times a week

Hip and leg training *2 HIIT* 1 shoulder and back training * 1

After the training, choose your favorite aerobic for 30 minutes.

Then rest for three days.

Diet plan-high carbon on training day and low carbon on rest day

1, training day

Breakfast: two punches for staple food+one punch for eggs/skim milk+one punch for fruit.

Lunch: two punches for staple food+one punch for white meat+two punches for vegetables.

Dinner: two punches for staple food+one punch for white meat+two punches for vegetables.

Step 2: Sabbath

Change the staple food for lunch and dinner into fists;

Turn a mass of white meat into a mass of red meat (beef, mutton, lean pork)