Exercise is a long-term project, and it takes at least three months of unremitting efforts to have obvious results. To achieve results, we need to start from two aspects:
1, diet
It is necessary to control your diet if you want to keep in shape. This is also a basic requirement. When exercising, eat less and eat more meals, and each meal can be 7 minutes full. Eat more foods rich in protein, such as bean products, skim milk, chicken breast, fish and beef, and avoid fried foods and high-calorie foods, such as French fries, hamburgers and carbonated drinks. Of course, you can eat more vegetables, which can supplement carbohydrates and essential nutrients.
Step 2 exercise
We should combine aerobic exercise with anaerobic exercise for exercise. Aerobic exercise consumes energy and promotes the oxidative decomposition of fat stored in the body, thus reducing fat. Anaerobic exercise can thicken muscle fibers, increase muscle content and improve body shape. For girls, aerobic exercise (running and keeping exercise) can be the main exercise, and simple anaerobic exercise (simple equipment exercise such as dumbbells) can keep the lines. Boys use anaerobic exercise (dumbbell, barbell, unarmed exercise) as the main exercise, supplemented by aerobic exercise (running is mainly used as warm-up exercise) to build muscles.
Muscle-building diet
The first meal is breakfast from 7 to 8.
Carbohydrate: A steamed bread, bread, garland, rice or noodles will do (a little more).
Protein: One cup of protein powder and two egg whites.
Fruits and vegetables: bananas or apples.
Lipid nuts: 2 walnuts
Nutritional supplement: one tablet of Shanshu.
The second meal is about 10.
Carbohydrate: A slice of bread or a steamed potato.
Protein: A kind of protein milk.
Fruits and vegetables: bananas or kiwis.
Third meal: 12 o'clock, lunch.
Carbohydrate: A big bowl of rice, noodles or jiaozi, rice noodles will do.
Protein: Liver, beef, fish, chicken, tofu and seafood are all available (braised, stewed and steamed).
Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, sweet pepper and spinach.
Lipid nuts: a handful of cashews
The fourth meal is 15.
Carbohydrate: a piece of bread or a corn cob.
Protein: A kind of protein milk.
Fruits and vegetables: bananas or oranges.
The fifth meal is dinner at 18.
Carbohydrate: A big bowl of rice or noodles will do.
Protein: Beef, fish, chicken, tofu and seafood are all acceptable (preferably stewed and steamed). Vegetables and fruits: same as lunch.
Lipid nuts: 2 walnuts
The sixth meal is 2 1: 00.
Carbohydrate: A slice of bread or a steamed potato.
Protein: A kind of protein milk.
Fruits and vegetables: bananas or kiwis.
Weight loss diet
7:00? breakfast
What to eat: porridge, milk and eggs.
Reason: Cereals provide essential carbohydrates for human body, and porridge or porridge is easy to digest; Milk and eggs are protein's supplements, and milk can also be replaced by orange juice. Supplementing vitamin C makes the spirit in the morning better.
9:00? Have one more meal.
What to eat: half an apple.
Reason: Apple is a low-calorie and crude fiber fruit, which helps to eliminate hunger. Because it is close to lunch time, half an apple is enough.
1 1:30? lunch
What to eat: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).
Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, while rich dietary fiber helps digestion. In the fourth week, the rice needs to be removed.
15:00? Have one more meal.
What to eat: black coffee (350 ml)+whole wheat bread (2 slices) or a banana.
Reason: Black coffee is good for heart function and contains no fat, so it is a rare drink in rapid weight loss training. It should be noted that if you choose whole wheat bread with coffee, you should avoid eating bananas. The combination of coffee and bananas is a big burden on the digestive system.
17:30? dinner
Assorted fat salad
Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.
Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.
Reason: A mixed fat salad can completely meet the nutritional intake of a dinner and can be used as a dinner choice to adjust the taste. Pay attention to the intake of seven full points per meal. Don't cook all the ingredients with cooking oil. Boiling, steaming and stewing are the best methods.
2 1:00? night snack
What to eat: low-calorie fruit.
Reason: Friends who are used to staying up late should not burden their stomachs before going to bed. Low-calorie fruits are the best guarantee of nutrition and satiety.