The following plan is 1, three times a week, and the next day, each time is about 1 hour (compact and efficient).

1 warm-up: 5 to 10 minutes, just a little sweaty, you can use: fix the bike;

2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details);

Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reaches133;

Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Use: pad action.

< Attachment 1 > Strength training: (Tighten muscles to make your body stronger, slimmer, more stylish and more slender! )

Control in about 30 minutes, each part has 1 action, each action has 3 groups, each group has 15 times, and alternating actions are shown in brackets.

1 chest: push chest in sitting position (push-ups)

2 Back: Rowing in a sitting position (neck down)

Legs: Kicking in a sitting position (flexion and extension in sitting position)

4 Shoulders: Sitting press (dumbbell side lift)

Waist: Sit back (Roman chair extended)

Abdomen: sitting posture and belly rolling (fitness ball sit-ups)

Dietary advice: (No specific recipes are given, because everyone is different! Just grasp the main principles)

Eat less and eat more, have rich breakfast, resist junk food,

Eat more vegetables and fruits (5 servings of vegetables and 3 servings of fruits every day).

Drink more water, reduce staple food, eat more beans, moderate lean meat and fish.