First, sports training:

1, warm-up exercise: 5 to 10 minutes, just a little sweaty, you can use: fixed bicycle;

2, strength training: 30 minutes, increase calorie consumption, improve metabolism, use: combined equipment (see strength training);

3, aerobic training: 20 minutes, and then directly mobilize the fat burning, using: fast walking on the treadmill, heart rate reached133;

4. Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Uses: Buffering effect.

Second, strength training: (Tighten muscles to make the 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)

Third, dietary advice: Don't give specific recipes, because everyone is different and can grasp the main principles.

Eat less and eat more, have a rich breakfast and 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.