Suggestion: (arrange diet and exercise for you all day)
Get up at 7 am
1, drink a cup of 200-300ml warm water (water is necessary for metabolism).
Eat after washing.
A, whole wheat bread 200g=4 small+high calcium and low fat pure milk (more calcium is lost during exercise and sweating)
or
B, a bowl of egg noodles (pasta is easy to digest)
In fact, as long as you eat something that is not greasy and nutritious, don't be full. Don't eat when you feel full.
Eat an apple at nine o'clock
/kloc-start exercising at 0/0: 00. Sports events are also mainly aimed at obese parts.
30 pull-ups (arms and chest, shoulder muscles)
50 sit-ups (waist)
Leg Lift 100 Group (Leg)
Intermittent rest 10 minute
Then proceed to the second group
Always do three or five groups in an hour and a half.
After exercise, eat a raw egg and soak it in milk (this helps muscles to become strong)
Eat at noon 12: 30 (don't eat greasy food, eat more vegetables, and try to eat until eight o'clock)
65438+ Drink a cup of 200ml water at 0: 30pm.
Drink a cup of 200 ml water at 3 o'clock, or eat a fruit, such as a banana. Don't eat or drink the same fruit in the morning.
Start jogging outdoors at 3: 30 pm 1 month and a half to 2 hours.
Before exercise, wrap plastic wrap around the place where you want to lose weight, which will make you feel stronger during exercise and increase perspiration and fat burning.
Do enough warm-up exercise before running in winter, or you will easily strain your bones and muscles.
After running, wait for the whole body heat to dissipate, then take a hot bath, and be careful not to catch a cold. (Helps the whole body to breathe, and helps to enhance the contractility of pores)
Have dinner at half past five. It is best to drink a bottle of 200ml-300ml fermented yogurt and eat a fruit for dinner.
Have a drink at 7 pm
After this time, I will not eat any food or water.
When you rest at night,
You can do leg-fixing exercises in Taekwondo training (lift one leg back to be parallel to the ground) or leg press (put one leg on a hard object 1.3m off the ground, and stick your upper body on your leg, so you can't bend your mind).
(Time: 30-40 minutes),
It helps to strengthen the buttocks. Can shape a good hip shape. You can also practice relaxation yoga. Can increase the elasticity of ligaments.
1 1: 00 before going to bed (staying up too late will make you hungry and easy to eat; At the same time, going to bed early is helpful for the rest and detoxification of the whole body organs, which is conducive to better metabolism)
note:
1, don't lose weight by not eating, it will make the digestive function of the stomach worse, and once you eat it, it will rebound.
2. Don't exercise excessively, and exercise regularly.
3, absolutely do not eat snacks, do not use biscuits instead of dinner, biscuits are not easy to eat, and the calories are much higher than normal food.
4, do not eat greasy, eat less salt (too much salt, the body will lock in water and cause edema)
5. People with weak constitution can also use black tea to soak ginger instead of boiling water, which will help speed up metabolism and sweat.
6. Take a day off every week, and do whatever exercise you want or don't want to do.