The following plan is 1, three times a week, and the next day, each time is about 1 hour (compact and efficient).

1 warm-up: 5 to 10 minutes, just a little sweaty, you can use: fix the bike;

2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details);

Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reaches133;

Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Use: pad action.

< Attachment 1 > Strength training: (Tighten muscles to make your body stronger, slimmer, more stylish and more slender! )

Control in about 30 minutes, each part has 1 action, each action has 3 groups, each group has 15 times, and alternating actions are shown in brackets.

1 chest: push chest in sitting position (push-ups)

2 Back: Rowing in a sitting position (neck down)

Legs: Kicking in a sitting position (flexion and extension in sitting position)

4 Shoulders: Sitting press (dumbbell side lift)

Waist: Sit back (Roman chair extended)

Abdomen: sitting posture and belly rolling (fitness ball sit-ups)

Dietary advice: (No specific recipes are given, because everyone is different! Just grasp the main principles)

Eat less and eat more, and have a rich breakfast.

Resist junk food,

Eat more vegetables and fruits (5 servings of vegetables and 3 servings of fruits every day).

Drink more water, reduce staple food, eat more beans, moderate lean meat and fish.