One: Aerobic training plan (reference): Try not to rotate more than twice a week, otherwise the knee joint pressure will be too great!
Take a brisk walk or jog 4-5 times a week for 40-50 minutes each time. The distance is 3-5 kilometers. Heart rate.
Control in 220- age x60-70% (that is, the intensity of running and talking).
Two: strength plan reference: (action pictures and videos are basically available in Baidu) (60-90 seconds between groups) (90- 120 seconds between actions)
Warm up for 5- 10 minutes before each training.
Day 1 Day Back+Biceps Training Day
Squat barbell rowing 15-20RM (times) x2 group (rest between groups for 60-90 seconds)
Neck Front Pull-Down 15-20RM (90- 120s between movements)
Sitting rowing equipment 15-20RM
Dumbbell single-arm rowing 15-20RM
Pull-ups are 5-20m high.
Sit on dumbbells and bend alternately 15-20RM
E-Z bar barbell bending 15-20RM
Tensile bending 15-20RM
Third round training day
Smith half squat: 15-20RM (times) x3 group
Leg lifts in sitting position 15-20RM
Leg flexion and extension 15-20RM
Leg bending 15-20RM
Leg bending and hard pulling 15-20Rm
Day 5 Chest and Shoulder Training
Smith barbell recommended 15-20RM (times) x3 group.
Tilt dumbbell push upwards 15-20RM
Tilt the dumbbell bird upward 20-25RM
Sitting dumbbell lifter 15-20RM
Standing dumbbell side lift 15-20RM
Day 7 Abdominal+Triceps Training Day
Abdominal exercise machine 15-20RM (times) x2 group
Sit-ups 15-20 minutes
Supine leg lifts 15-20RM
Rollover sit-ups 12- 15RM
Sitting on dumbbell neck and back arm flexion and extension 15-20RM
Rope down 15-20RM
(You can also practice all parts at once, choose an action for each part, and do 20 cycles of training for each action! ! ! )
Three: diet plan (reference): eat less and eat more, and slow down the eating speed.
Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.
Extra food 10: 00, a banana.
Lunch 12: 00, staple food 75g, meat 50g, vegetables 150g (preferably eaten raw or without oil), and appropriate amount of fruit.
Rice 15: 00, a glass of juice.
Dinner 18: 00, 50g of staple food, 50g of meat, 50g of vegetables 150g of fruits.
Vegetables to lose weight: cucumber, tomato, celery, leek, cabbage, vegetables and lettuce.
Fruits to lose weight: apples, oranges and peaches.
Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
Note: Don't eat more red meat such as beef, mutton and pork. You can eat some fish, chicken (peeled) seafood properly.
Drink less drinks: such as carbonated drinks, orange juice, etc.
8-9 glasses of water a day (more than 2000 ml)