What is anaerobic exercise?
You can simply understand that any high-intensity exercise involving moving weight and short-term bursts is anaerobic. No matter what kind of squat, it is related to weightlifting (squats with bare hands are your own weight).
First, breakfast
Breakfast is the first meal to start a new day. I have to go. It is important to arrange this meal. The best time to have breakfast is 7 am to 8 am. So it can be inferred that the best time to get up is 7 am. But you can't eat breakfast immediately after getting up, it takes 20-30 minutes. Because breakfast is an important energy source for human physiological activities in a day, you can choose some foods rich in protein, such as milk, eggs, sausages, soybean milk and so on. And you can also choose foods rich in sugar, such as bread, steamed bread and flower rolls. In addition, you can also eat some foods with high vitamin content, which are some fruits and vegetables.
Slimming breakfast 1: nutritious salted tofu
Ingredients: a box of super tender tofu, onion, ginger, garlic, mushrooms, carrots, Undaria pinnatifida, fried pine nuts and coriander.
Exercise:
1. Undaria pinnatifida soaked in small pieces, other materials cut into small pieces.
2. Put the tender tofu in water and cook for 1-2 minutes.
3. Heat the pan with less oil, saute shallots, ginger and minced garlic, then pour in other ingredients and fry for half a minute. Add appropriate amount of soy sauce, sugar and mature vinegar to taste.
4. Slice the cooked tofu and put it in a bowl. Pour in three ingredients. If you like, add some pre-fried pine nuts, Chili oil and coriander before eating.
Weight loss breakfast 2: croutons salad
Ingredients: whole wheat toast 1 slice, appropriate amount of butter and garlic powder, boiled egg 1 slice, appropriate amount of chopped almonds, 6-7 tomatoes, 2 leaves and half a cucumber.
Exercise:
1. 2 lettuce leaves, 6 tomatoes, eggs 1 piece, celery pieces 1 piece, cucumber pieces 1 piece. Choose either tomatoes or cucumbers. Wash and tear vegetables into small pieces, slice cucumbers, cut tomatoes in half, and cut celery into thick slices.
2. Cook the eggs, blanch the celery and cut the eggs into small pieces.
3. Two pieces of toast. If there is butter in the refrigerator, take a small piece and melt it at room temperature, then cut some minced garlic and mix it in. Spread a layer of bread, preheat the oven to 200 degrees, add the bread, and bake for about 8- 10 minutes. On the contrary, baking in a pot is the same. Finally cut into small pieces.
4. Take a large bowl, add shredded lettuce, small tomatoes, cucumber slices, egg slices, celery slices and diced shrimp, add a little salt, freshly ground black pepper and olive oil, and finally squeeze in half lemon juice. Mix well, sprinkle with roasted garlic toast and some chopped almonds.
Second, lunch.
The calories provided by lunch account for about 35% of the total energy in the whole day. Therefore, lunch can never be ignored. In a day, the best time to have lunch is from noon 12 to 14. It is best to eat some vegetables and fish, lean meat and beans for lunch. Porridge and soup are also better choices. Porridge soup suitable for weight loss includes mung bean porridge, cucumber porridge, tomato and egg soup and so on. These porridge soups are of great benefit to losing weight. Remember, don't eat fried food with fried meat, and eat as little animal liver and fat as possible. Because these foods are all high in calories without exception. This is the arrangement for lunch.
Slimming Chinese food 1: spaghetti with mushrooms and spinach
Ingredients: tricolor snail noodles100g, mushrooms100g, spinach100g, sliced ham 50g, half onion, 3 cloves of garlic, whipped cream100g, salt 2g and white pepper 2g.
Exercise:
1. Put enough water in the pot to boil, add 5g of salt and a few drops of olive oil, add three-color snail noodles, cook according to the time indicated on the packaging bag, and then take out the filtered water for later use.
2. Slice onions, garlic, ham, mushrooms and spinach.
3. Add olive oil to the hot pot, add chopped green onion and garlic and stir-fry after the oil temperature is high, then add mushrooms and stir-fry until soft.
4. Pour in whipped cream, and then add water to boil.
5. Add three-color snail noodles and spinach, season with salt, stir-fry for 1 min, sprinkle with ham and white pepper and mix well.
China Diet 2: Asparagus and Fish Slices.
Ingredients: potato, grass carp, tomato, asparagus, Toona sinensis bud, red pepper, chocolate sauce, eggs, tomato sauce, salt, sugar, pepper, cooking wine, starch and ginger.
Exercise:
1. Cut grass carp into large pieces and marinate with salt, pepper and cooking wine. Cut the potatoes into large pieces and cook them in the microwave for 8 minutes.
2. Dice the tomatoes, shred the red peppers, cut the asparagus into long sections, and remove them for later use.
3. Add a little salt to starch, eggs and paste. Drag the fillets into paste, put them in a 50% high oil pan, fry until golden brown, and drain. Put it in the microwave oven for 3 minutes until cooked.
4. take out the potatoes and twist them into mud with fresh-keeping bags. Mix them with salt, pepper, butter and chives. Make mashed potatoes into small cakes and put them on a plate. Put three asparagus and two fish fillets on the shelf in turn.
5. Leave the oil in the pan, stir-fry Jiang Mo, add diced tomatoes, a little tomato sauce, add sugar and salt to make a thick sauce, pour the thick sauce around the plate, squeeze into the chocolate sauce, and decorate the fish steak with shredded red pepper and Toona sinensis buds.
Third, dinner.
The most important thing is coming. The best time to have dinner is 17:00- 19:00 in the evening, because the metabolism of the body is faster during this time, which is about 10% higher than that at 2 1: 00 in the evening. Eating at this time can consume all the calories in the body before going to bed, get rid of those annoying fats and bring many benefits to the body.
Try not to be too greasy for dinner, and try to cook lightly. Remember, never eat those high-fat foods for dinner, especially those sweets with cream. Meat dishes and vegetarian dishes should be matched reasonably, neither all meat dishes nor all vegetarian dishes. Soup and porridge can be eaten properly because they can increase satiety and avoid hunger. For green leafy vegetables, eat as much as possible, but try not to cook in oil. In addition, if you want to lose weight, you must quit midnight snack, because it is extremely difficult to digest and easy to lead to obesity.
Slimming dinner 1: Fried tofu with oysters.
Ingredients: tofu, oysters, green garlic, ginger, sweet potato powder, oil, salt, cooking wine, soy sauce, vinegar and pepper.
Exercise:
1. Soak the tofu in light salt water for half an hour, then take it out and cut it into pieces. Add a little salt, vinegar, cooking wine, pepper and sweet potato powder to the oysters and mix well. Cut the green garlic into sections and slice the ginger for later use.
2. Pour some oil into the pot. When the oil is hot, add chopped green onion and garlic, ginger slices and tofu, and fry over low heat.
3, turn to the fire, add cooking wine, stir-fry soy sauce.
4. Add appropriate amount of water and stew for a while.
5. Cook the oysters in the pot for a while until the soup is a little thicker.
6. Add green garlic leaves, salt and pepper to taste.
Weight loss dinner 2: rock sugar tremella walnut porridge
Ingredients: mung bean, rice, millet, walnut kernel, tremella, rock sugar.
Exercise:
1. Walnut is divided into two parts; Tremella is divided into two parts, one is chopped and the other is torn into big flowers.
2. Except tremella and walnut kernel, put other raw materials into the pot; Add less water than usual porridge.
3. The time is 20 minutes. Add the remaining walnuts and tremella after cooking.
If you can strictly implement the above three meals a day and really only eat three meals a day instead of the fourth or fifth meal, I believe it is not difficult to lose weight, but you can only succeed if you persist.
If you don't want to take part in bodybuilding competitions, you don't have to eat seven or eight egg whites every day, and you don't have to take protein powder to increase the supply in protein. In fact, excessive protein is a heavy burden, even harmful to the kidneys. Protein is rich in normal diet, but it is not recommended to eat only vegetables, fruits and coarse grains.