Large base fat reduction scheme
First month
In the first month, you must get rid of the habit of staying up late and go to bed before 23 o'clock.
② You don't need exercise, just keep 8000- 10000 steps of daily activities every day.
(3) The daily water consumption is 2.5L.
④ Diet:
Breakfast: 2 eggs+1 bottle of milk+1 corn +200g cherry tomatoes.
Lunch: 1.5-2 boxing rice, the bigger the weight base, 2 boxing, 1.5 boxing meat +2 boxing dishes.
Dinner: 1.5 boxing staple food +2 boxing dishes+1 boxing half meat.
The second month
① Start aerobic training in the second month and do aerobic exercise on an empty stomach in the morning. If you can't have an empty stomach because of poor health, just do ordinary aerobic exercise, walk or jog for about 40 to 50 minutes.
② Diet: the non-staple food of dinner 1 boxing was changed to 1 boxing, and the non-staple food of Chinese food 1 boxing was changed to 1 boxing. Add it three times a week,
The third month
① Join anaerobic training for 30-40 minutes, and then do aerobic training for 40 minutes.
2 diet: remove the carbohydrates at night and leave the rest unchanged.
Medium basal fat reduction program
First month
① Breakfast: 2 eggs+1 cup of milk+proper carbohydrate+a little fruit.
② Lunch: 65438+ carbohydrate 0.5 boxing+vegetable 2.5 boxing +65438+ meat 0.5 boxing.
③ Dinner: 1 boxing carbohydrate +2.5 boxing vegetables+1 boxing meat (eat dinner after 6 o'clock to remove carbohydrates).
④ Aerobic for 40 minutes or 45 minutes on an empty stomach three times a week, without strength.
⑤ You can lose 3-5 Jin of pure fat in the first month.
The second month
① The diet is basically the same as that in the first month.
② 40 minutes aerobic training on an empty stomach three times a week+minutes moderate strength training (hip, leg, shoulder, arm, vest line, Pamela ...)
③ You can lose 3-4 kg of pure fat in the second month.
The third month
① Dinner: 2.5 boxing dishes+1 boxing meat.
② 40-minute aerobic training on an empty stomach four times a week +45-50 minutes of monopoly power training.
Small base fat reduction scheme
① Exercise 4 times a week for 2 days, hip and leg training+aerobic 30 minutes 1 day, HI IT+ aerobic 30 minutes 1 day, shoulder training+aerobic 30 minutes.
28 days (sports rest day, 3 days) breakfast: staple food 2 punches +2 eggs 1 boxing fruit lunch: staple food 1 boxing meat +2 boxing dishes dinner: staple food 1 boxing meat +2 boxing dishes.
③ High Carbon Day (training day, 4 days)
Breakfast: 2 punches of staple food+milk eggs +65438+ 0 punches of fruit.
Lunch: staple food 2 boxing+1 boxing meat +2 boxing dishes.
Dinner: staple food 2 boxing+1 boxing meat +2 boxing dishes.
④ Girls with small base are advised not to be low-carbon. Low-carbon will only lead to hair loss, overeating rebound and menstrual runaway. Healthy people with normal body indexes, not fat and normal insulin function with small base girls will not only have various risks, but also basically enter the platform period after losing a few pounds. Not only that, insulin sensitivity will decrease in a short time. At this time, you will find that it is easier to gain weight after eating carbohydrates than before eating low carbon. Girls with small base are more suitable for medium and high carbon water cycle diet.