1, pear-shaped
Fat on thighs and buttocks is difficult to lose because humans have formed in the process of evolution, allowing women to provide energy for the body during childbirth and breastfeeding. Pay close attention to fat intake. In fact, it is easy for the body to store fat, but it takes a lot of energy to store carbohydrates and fat. Therefore, people in pear shape should always pay attention to fat intake.
Exercise should be put on aerobic exercise, such as running and cycling, which can exercise the lower body and burn energy. Do 30 minutes of aerobic exercise at least three times a week. It is necessary to do upper body strength training twice a week, which can not only make the upper body and lower body more coordinated, but also increase the metabolic level of muscle tissue.
Breakfast (8:00-9:00): 1 Pack instant oatmeal, a medium banana and half a cup of orange juice.
Breakfast in the morning (10): 6 yuan for graham crackers and 0 yuan for cheese/kloc-0.
Lunch (from 12 to 13): a sandwich, five carrots and half a glass of grapes.
Lunch (3 pm): a cup of low-fat yogurt and a small apple.
Dinner (18 to19):120g peeled chicken breast, a cup of edamame, a cup of vegetable salad and a piece of whole wheat bread.
2. Apple-shaped graphics
Apple-shaped people's abdominal fat accumulation will bring great harm to the body, such as heart disease, diabetes, breast cancer and so on. This kind of fat gathered around organs (such as kidney, liver and pancreas) will cause insulin resistance and inflammation, and will also lead to a sharp increase in blood sugar level, so it is particularly important to lose the fat around the abdomen.
People with apple figure need to eat more healthy fat and reduce carbohydrate intake.
Breakfast (8:00-9:00): one egg, 30g lean ham, whole wheat bread 1 slice.
Breakfast in the morning (10): 1 apple.
Lunch (from 12 to 13): 6 pieces of graham crackers and a salad.
Lunch (3 pm): a small pear and a piece of cheese.
Dinner (18 to 19): 90g of beef, 0/of potatoes, and half a cup of steamed broccoli.
Sit-ups can reduce the fat around the abdomen. In fact, although sit-ups are good for strengthening abdominal muscles, they have little effect on eliminating waist and abdomen fat. 45-minute aerobic training at least three times a week, such as running, cycling, swimming, and strength training twice a week.
3, long pepper map
In terms of diet, people with long peppers are suitable to eat foods containing healthy fat to reduce the risk of cardiovascular diseases. In addition, fish, olive oil, nuts, lean protein and complex carbohydrates (such as coarse grains, fruits, beans, vegetables, etc. ).
In sports, strength training is more suitable for people with pepper figure, because this kind of training helps to develop muscles, thus shaping beautiful muscle shapes. Conduct strength training twice a week, with heavy weight and low frequency as the best content. Moderate and mild aerobic training should be carried out several times a week to keep the heart healthy and improve physical endurance.
Breakfast (08: 00-09: 00): an omelet, two slices of ham and half a slice of whole wheat bread.
Breakfast in the morning (10: 00):14 dry wine,14 almonds.
Lunch (12: 00—13: 00):1cup of black milk, a spinach salad and a whole wheat bread.
Lunch (16:00): a cup of high-fiber gruel and 3/4 cups of skim milk.
Dinner (18: 00— 19: 00) is about 120g grilled salmon, half a cup of brown rice, 1 asparagus salad.