1, plan to lose weight in autumn in one week.
(1) the first day
Breakfast: two boiled eggs and a cup of sugar-free soybean milk. Morning: an apple and a cup of soybean milk. Noon: milk tofu soup, half a bag of milk, half a piece of tofu. Some barbecue food and a bottle of beer in the evening.
(2) The next day
Breakfast: two eggs. A soup made of half a piece of tofu and half a bag of milk, divided into two parts. I drank one at ten o'clock, another at half past twelve, and ate two oranges at ten o'clock. An apple at 3 pm. Milk bean curd soup at night (half a piece of bean curd, half a bag of milk)
(3) The third day
Morning: two eggs, a cup of soybean milk, and a cup of soybean milk at ten o'clock. Cook cabbage and tofu at noon. A boiled sweet potato. At 4 o'clock in the afternoon, I ate half a pickled pork bun. Dinner: cold cucumber (one root) and a boiled sweet potato.
(4) the fourth day
Morning: an egg, half a cup of soybean milk, and a cold bean sprout (with half a cucumber). Noon: milk bean curd soup (half a piece), a cold celery. 4 pm: Two oranges. Dinner: a sweet potato, seaweed soup with a small amount of Flammulina velutipes, cabbage leaves and shredded carrots.
(5) The fifth day
Morning: an egg and a seaweed soup. An orange and a banana in the morning. Noon: Spicy vegetables: kelp, Flammulina velutipes, Chinese cabbage, coriander and bean sprouts. 65438+ 10 8 An apple in the afternoon and an apple in the evening: winter melon soup with fish (with a little bean sprouts).
(6) the sixth day
Morning: an egg and a glass of milk. At noon: three sections of laver with rice, seaweed soup (with bean sprouts and Flammulina velutipes), an apple and half a banana in the afternoon, and frozen tofu with cabbage in the evening. Weight before going to bed: 66.6KG
(7) the seventh day
Morning: an egg, a glass of milk, morning: an apple, noon: three pieces of chicken, half a corn, a cold celery, afternoon: an apple, evening: half a sweet potato, a cold bean sprout (with Flammulina velutipes and day lily).
2. Exercise to lose weight in autumn
1, tennis
Playing tennis can not only improve muscle endurance, but also strengthen the heart and blood vessels. It consumes 300kcal in 30 minutes, with an average of 400~500kcal per hour, which should be regarded as the best exercise to lose weight. Running around the court to catch the ball is aerobic exercise, and the moment when you catch the ball with all your strength is anaerobic exercise. Tennis training 1~2 times a week can make the arm lines tighter and make the big arm appear beautiful muscles in a short time. Farewell to butterfly sleeve.
Step 2 jump rope
Don't think that skipping rope is a small game that only girls can play. In fact, skipping rope has always been very popular in all kinds of weight loss exercises, because skipping rope consumes the most calories. 300 kilocalories can be consumed in 30-40 minutes, while a bowl of white rice has about 250 kilocalories. For every kilogram of fat lost, you need to burn about 7700 kilocalories. And now it's summer, skipping rope can help men improve their immunity, speed up fitness and reduce fat.
Skipping rope at a uniform speed is enough to exercise the abdomen and waist, and the effect of increasing the resistance of skipping rope will be even greater, and the method is the weight of the rope, which can improve the effect of muscle movement. The heavier the rope, the better the exercise effect. The heavier the rope or handle, the harder it is to swing. In addition, men can strengthen the difficulty of fitness, or they can use the method of weight-bearing skipping, tie a sandbag to their ankles, or wear weight-bearing clothes.
Step 3 swim
In the continuous high temperature weather, the first choice is of course swimming that can shape and cool down. It would be better if you know all these things, such as breaststroke, freestyle and supine. You can not only play in the water, but also have fun with the girls by the pool. The resistance of water can help men shape better and play bodybuilding lines.
Do not swim for more than two hours at a time. It is found that the human body loses heat much faster in water than in air, which will lead to the heat generated by young people in water being much lower than that emitted in water. If you stay in the swimming pool for too long, the thermoregulation function will be destroyed, the arteries will contract, the veins will expand, and the blood will stay in the subcutaneous veins, leading to blue skin, black lips and even spasm. If you find yourself with this symptom during exercise, you must go ashore immediately and keep warm to prevent colds and muscle strain.
4. Basketball
Basketball is one of the favorite sports of many male friends. Running and sweating on the court always makes people feel energetic and combative. But after work, it is more and more difficult for golfers to make up for the time, and the sport is gradually easy to be shelved. In fact, as long as you work hard, you can still spare some time to play basketball. You might as well make an appointment with your teammates who also like basketball and dunk as much as you like. This will not only enable you to achieve the purpose of exercising, but also stretch your body and mind, release work pressure and keep in touch with friends.
Playing basketball can exercise the coordination, flexibility and reaction ability of the body, and strenuous exercise can also consume body fat and shape bodybuilding lines.
5. Sit-ups
The correct posture of sit-ups: lie on the floor, bend your knees to relax your back muscles and spine, straighten your legs together, and then lift your body, but your hips can't leave the ground, and your feet can't move or lift until your body is 90 degrees from the bottom, and then repeat. Now sit-ups generally require hands to hold your head, and your forehead touches your knees after getting up. There are also those whose arms swing straight up.
When you start doing sit-ups, you'd better do 10 group, and do three groups every day. After proficiency, you can do five groups of sit-ups every day. After each group, it is best to rest for 2 minutes. For friends who are difficult to persist, you can do sit-ups by distracting yourself. Doing sit-ups while listening to music can alleviate the feeling of muscle pain and make it easier to persist.
Step 6 fight
Fighting is the perfect embodiment of a man's physical strength and beauty. Tight top is the best choice in combat, and the material absorbs sweat and breathes. It's good to have loose pants, but not too wide. Because pants that are too wide may not be good for you to do something like fly.