Second, diet: get up in the morning to drink water, ordinary two cups. Eat as much breakfast as possible. Drink more tea at work and study. Young people drink green tea, which is good for radiation protection. I usually don't eat at noon. Eat something at 2-3 o'clock and add protein, beef and eggs. Eat less for dinner. Since it's afternoon, you can't eat too much.
Third, exercise: you are a student and have plenty of time. You can choose to start exercising around 4 pm. I am too lazy to go to the gym now. A pair of dumbbells is enough.
1. Arm: Dumbbell bends, feet are shoulder width apart, and the arm naturally droops. Hold the dumbbell forward with the palms of both hands, and bend the dumbbell to the chest alternately or simultaneously. The biceps brachii is extremely tight and the wrist is twisted in the direction of the thumb. Stop for a while, control the dumbbell with the strength of biceps brachii, and slowly put it down along the original route. Inhale when bending over, exhale when lowering, and concentrate on biceps brachii. When doing an action, you must not shake your body back and forth. In the process of arm flexion, the upper arm should be close to the side; When falling, the arm must be completely straight, and the biceps brachii should be fully extended before the next movement. When the dumbbell is bent to the chest, the wrist is twisted in the direction of the thumb, which can make the biceps brachii tighter.
2. Shoulder: Preparation posture: the left knee and left hand are pressed on the bench, the upper body is parallel to the ground, the right hand holds the dumbbell, and the right arm is straight. Look up ahead and arch your back slightly. Exercise: Pull up the dumbbell and bend your elbow until your wrist is just below your waist and your palms are inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms, recover and tighten your back. When you straighten your arm, turn your right hand inward with your thumb to fully extend your latissimus dorsi. Number of groups: 5 groups for left arm and 5 groups for right arm, 5 times for each group. Try to use a bigger weight for dumbbells, but don't force it. You may have to cheat the last 1 ~ 2 times, but you can't use more. Tip: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This can prevent the body from twisting and twitching when the dumbbell is pulled up and down, so that the latissimus dorsi can be stimulated more, and at the same time, you can correctly evaluate the effect of exercise.
3, chest: flat dumbbell push initial preparation: lying face up on a flat stool, holding a dumbbell in each hand, palms forward, dumbbells just outside the chest, elbows just below the back plane, stretching to both sides of the body. (a) Place your feet flat on the ground, with your hips and back near the bench. Action: Push the dumbbell directly above the chest with force and control until the arm is completely straight, but don't lock the elbow. (b) Pause when squeezing the chest, and then return the dumbbell downward to the initial position. Repeat like this.
4, abdomen is the simplest, sit-ups, a group of 50, 4 groups.
Finally, I'll give you a form I made myself. Bibrachii: 10， 10， 12， 15。 Triceps brachii (dumbbell stance): 6,6,8, 12. Shoulder (lift): 12, 15,18,20. Chest: 12, 15,18,20. Abdomen: 50, 50, 50, 50.
Ps: An apple contains about 80 calories, which is the best snack to lose weight. Persistence in everything is very important, and muscle exercise is also very important. At the same time, make sure you get enough protein. If you are afraid of being fat, you can eat beef and fish.