So, how do stars lose weight healthily? Out of curiosity, I spent 3 hours looking through Weibo of Mi's mother, and compiled a detailed recipe for Mi's mother, which is a powerful recipe that can make you healthy and lose 50 pounds in half a year!
It is better to lose fat than to gain muscle!
Sports articles:
1. Weight training lasts one hour, plus 30 minutes of aerobic or 20 minutes of intermittent aerobic, three times a week.
2. Stretch muscles and massage more after exercise, and don't change muscles and legs.
3. One, three and five upper limb movements (including chest, back, arms and abdomen), six groups of movements plus two abdominal core movements every day, each movement is repeated four times, each time 15-20 times.
4. Exercise every two or four lower limbs for one hour, plus boxing for one hour (aunt said: babies who don't have boxing conditions can change to running, dancing and aerobic)
Auntie added: As long as you choose to do intensive strength training three days a week, it is best to do it every other day to give your muscles enough time to grow!
Three principles of diet:
1. Stop sugar, salt and starch.
2. Normal meals need high protein, high fiber, low fat, low calorie, low oil, low salt, low sugar, low temperature and good oil, so don't overcook. Good oils include olive oil and coconut oil. Have a light diet and eat more chicken, eggs and beef! )
Don't eat for four hours before going to bed
Yi Nengjing Daily specific recipes:
Breakfast:
Supplement: Eat raw vegetables for breakfast, and add some lemon juice to lettuce. Purple potato, sweet potato and pumpkin, 50G per day. (Alternative foods: brown rice, miscellaneous grains, sweet potatoes, corn, oats)
Lunch:
Add deep-sea fish oil tonic, a fist of meat and a palm vegetable (the oil is coconut oil and olive oil). Use coconut oil at high temperature and olive oil at low temperature)
Dinner:
A piece of chicken breast and a bowl of hot dishes.
Make up all three meals:
1. Try to eat steamed;
2. If you eat too much the day before, you must cut off sugar the next day or skip dinner for two or three consecutive days, try to exercise as much as possible, and don't eat after four o'clock in the afternoon;
3. Eat less wheat bran and try not to eat white rice;
4. Eat more hot dishes, chicken breast, steamed cod, salmon, salads without sauce and containing a lot of protein;
Don't eat rice as the staple food for four days with high 5.GI, and eat casually for the rest of the time.
The intimate rice mother also provided the fat content map of meat and the health index of food:
I believe that the baby who has patiently read it must find it difficult to operate. Actually, it is not! As long as you eat less and exercise more, you will lose weight! Practice three points and eat seven points, and the diet must be light and healthy! There is no need to follow the recipe!
Yi Nengjing's positive energy and healthy life concept are what we should admire!