The first week: abstain from oil, meat and spicy food \ x0d \ x0d \ The first week is a week to clean up intestinal toxins and improve the taste. Avoid greasy, spicy and spicy food during this time, so all dishes should be steamed and cooked as much as possible. Eating meat and fishy food is not allowed this week, but you can eat eggs to supplement animal protein. Girls who like spicy and salty food should avoid eating these foods this week and try to be light. \x0d\\x0d\ Recommended recipes: steamed eggs, seaweed soup, scalded vegetables, soybean milk, whole wheat steamed bread \x0d\\x0d\ Breakfast can be a cup of soybean milk or milk with a little whole wheat steamed bread, or coarse grain steamed buns, which can be eaten until 6 minutes are full. Don't eat other food before Chinese food begins. Warm boiled water and lemonade can be drunk at any time to replenish water. Chinese food is a steamed egg with hot dishes and wheat steamed bread, while dinner is vegetarian seaweed soup and vegetables. The varieties of vegetables can be changed at will, and the ones rich in chlorophyll and fiber are the best. \x0d\\x0d\ Week 2: Balance nutrition and promote metabolism \x0d\\x0d\ You will find that after detoxification and bowel cleaning in the first week, your body has relaxed a lot, and after defecation frequency gradually becomes normal, you will start to supplement nutrition in the second week. So you can eat some non-greasy meat this week. Besides vegetables, you also need to eat carrots and fruits with many vitamins. But starting from this week, the staple food needs to be completely replaced by these ingredients, and controlling hunger will become the key to success or failure. \x0d\\x0d\ Recommended recipe: boiled shredded chicken, assorted fruits and vegetables, boiled eggs with boiled vegetables \x0d\\x0d\ You can have a boiled egg with lemonade for breakfast, because the calories are low, so you may feel hungry at noon, so you need to prepare boiled shredded chicken for Chinese food, cook the chicken with salt water and tear it into strips, and eat it with boiled vegetables until you are 7 minutes full; For dinner, tomatoes, lettuce, apples and cooked carrots are used to make a mixture of fruits and vegetables, without condensed milk and salad dressing, and the original flavor is eaten directly. Don't forget to drink warm water or lemonade at any time of the day. You can lose 5-7 kg in a week. \x0d\\x0d\ Week 3: Control calories, burn fat and speed up slimming \x0d\\x0d\ Pass the Devil's slimming plan for half a month. If you can still stick to it, it means that you have succeeded halfway. Fat burns slowly in the first two weeks, so the weight change is relatively small, but most people will have a relaxed body, and the slimming situation in the waist and abdomen is the most obvious. The third week is the most strict heat control week, and the diet control will become very strict, but it is also the fastest 7 days to lose weight. \x0d\\x0d\ Recommended recipe: Apple meal+lemonade+banana milk \x0d\\x0d\ Apples and bananas are the main ingredients this week. Apples can be eaten during the staple food time, but bananas can only be eaten when they are full. Milk is usually eaten at breakfast time, lemonade or warm water is at least 8 cups a day, and staple food, greasy food and meat food cannot be eaten. You can eat some hot dishes at lunch time, but you can't refuel. If you can persist until the end of 7 days, you can lose another 8- 10 kg. \x0d\\x0d\ Week 4: Consolidate metabolism and lose weight successfully \x0d\\x0d\ After the devil's third week, he ushered in the last week's weight loss plan. This week, the diet should be gradually restored, so in the last week, from the first day to the seventh day, the food intake should be stepped. Eggs and vegetables can be added in the first three days, meat food can be added gradually in the last two days, and staple food can be added in the last two days. Remember not to eat meat in meals with staple food. \x0d\\x0d\ Recommended recipes: boiled eggs, scalded vegetables, boiled shredded chicken and whole wheat steamed stuffed bun \x0d\\x0d\ are also staple foods in the first two weeks, but they need to be gradually increased in the last week. After a week of heat control, the weight began to drop sharply, but there was also a lack of nutrition in the body. Gradually increasing the variety and quantity of diet is to make the body adapt to the restored diet and increase nutrition at the same time. You can eat 6 minutes full every meal, and don't restore your diet at one breath. If you find that your weight has not reached the slimming goal at the end of this week, you can repeat it for another week with the first week's diet. I believe the consolidation effect will be better. \ x0d \ x0d \ Diet: Meat, fish, milk, beans and eggs are rich in protein. What you need to gain muscle is protein. You can eat more of these foods in three meals. You can take the method of eating less and eating more meals, and you can't eat too much per meal. The interval between exercise and diet should be 30 minutes to 1 hour, and the absorption after 30 minutes of exercise is better than usual. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first). You can eat one or two spoonfuls of muscle gain powder or protein powder 30 minutes after exercise. \x0d\\x0d\ applies to 6- 12RM. At first, 12-20RM was used, and RM refers to the maximum number of times a line can be done. For example, 20 kg can be done 10 times, that is, 10RM, mainly depending on how many times this weight can be done continuously and the range of times used. This weight is measured in every part, and it should be increased according to the improvement of strength, so that exercise is scientific. \x0d\ Beginners can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run. \ x0d \ x0d \ Chest: dumbbell bench press, dumbbell flying bird, push-ups (about 20 push-ups in 4 groups in each group); \x0d\ biceps brachii: dumbbell single-arm flexion (6 groups in each group); \x0d\ Legs: Squat, arrow squat and heel lift (6 groups in each group); \x0d\\x0d\ triceps brachii: bending and stretching of dumbbells and bending and stretching of narrow push-ups of dumbbell neck and back arms (4 groups in each group); \x0d\ Back: Pull-ups (try to do more than 10) and dumbbell rowing (4 groups in each group); \x0d\ Shoulder: push, front cross lift and side cross lift (4 groups in each group); \x0d\ Abdominal muscles: Four groups of supine leg lifts. \x0d\\x0d\ Abdominal muscle failure or 15 to 25 in each group. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii on the first day, legs and triceps brachii on the second day, back and shoulders on the third day, and rest on the fourth day. Practice for four days in a cycle.