Get up at eight o'clock and bring a large glass of warm water.

After washing, breakfast eggs+soybean milk+fruits and vegetables (low calorie: cucumber, pitaya, etc. )

8:00- No exercise for lunch. Exercise time is in the evening.

Eat a low starch diet for lunch and halve rice, noodles and porridge. Eat high-fiber vegetables (celery and the like) to increase satiety and eat more meat. Eat less fat.

You can move freely from lunch to dinner.

Dinner is less than lunch, or don't eat starchy food. The main foods are red meat and white meat. Two to three taels is enough. Vegetables need to be supplemented.

Then there is exercise.

The first week. 2 km jogging.

The first day can be divided into five times, each time 400 meters;

When the muscles get used to sores, change the ingredients three times. 700~800 meters at a time.

On the seventh day, you must be able to run two kilometers at a time.

In the second week, it increased to 4 kilometers.

The first day of the second week is divided into three times.

Complete the whole journey twice before the end of the second week.

After that, stick to it every week. Efficiency is not required. Just keep it 4 kilometers and finish it twice.

Benefits: Jogging won't hinder calf muscles. It's good for lifting hips and burning thigh fat.

Suggestion: Choose a park or a single lane by the sea. You need to estimate the distance in advance.

After adapting to this exercise intensity, you can join skipping every time you jog.

Initial stage: once 100~ 150. Three groups is enough.

After getting used to it: 2 minutes each time, not counting, just 2 groups.

The best stage: 5 minutes at a time. Two groups are enough.

Snacks: apples, cucumbers, pitaya, watermelons and grapes are all acceptable.

Adhere to 1 month. You can be like me. One month from overweight to strong. Ha ha.

Weight: 188kg 182CM

Now: 164 kg 182CM. I've lost weight to the bottleneck, and it's unhealthy to lose weight any longer. )