Pay special attention to diet. Try to choose foods with high protein, high fiber and low calorie. In addition, a healthy schedule is also very important. If you can get up and run an hour earlier in the morning, you will be very energetic that day.
Let's talk about diet and exercise in detail:
Diet:
Look at my reference materials, which contain the calories of various foods. You can choose foods with low calories that you like to eat. The same food, different methods have different effects. It is best to choose stir-fried stew, and the oil is best to choose high-grade olive oil.
To be sure, fast food and carbonated drinks, including beer and coke, are best given up; Meat is mainly fish, cattle, sheep and chicken, and pork should be eaten as little as possible; The staple food can be rice or pasta.
When eating, eat more vegetables until seven points are full. If you feel hungry between meals, you can eat some fruits and nuts (unsaturated fatty acids rich in nuts such as almonds and walnuts are fat that does not gain weight, and dietary fiber can increase satiety, thus reducing other calories intake).
Stop eating four hours before going to bed.
Exercise:
If you just want to make your body curve more beautiful, running is the most effective method, 3-5 times a week, with no less than 30 minutes each time. Go when you are tired of running, and continue running when you recover. You must stick to it for 30 minutes and pay attention to maintaining nutrition at the same time. Especially on the day of running, you must add enough protein. Natural beef is best, and protein powder can also be considered. Choose protein powder for fitness, and you can stick to two. Strong body.
If you want angular muscles, you should not only run 3-5 times a week, but also have considerable strength exercise, and strength exercise should be carried out 3-5 times a week. Strength exercises should be carried out in groups, and the number of exercises in each group should depend on your actual situation. Generally speaking, you need to be exhausted, then rest for 5 minutes, and then continue to do it. 2-3 groups are enough.
You can find the video of the abdominal ripper online, and just follow the above actions. At the beginning, each action can be repeated 15 times. With the increase of training time, the number of times will gradually increase, and abdominal muscle exercise takes about 15-20 minutes.
Chest exercises include push-ups and supine birds (dumbbells are required). Push-ups in each group 10- 15, repeated for 3 groups. Each group of supine birds 10- 15, repeat the same three groups, and the chest muscle exercise time is about 15-20 minutes.
With such intensive training, you will have enviable muscles in about three months.