One: Get up at 6 a.m. and jump rope.

Jump 300 times and rest for 5 minutes. It takes half an hour to jump. After the jump, you should pat your legs to relax, focusing on your calves, and then leg press will pull the muscles. Otherwise, the calf will get bigger.

Second, the exercise plan

The best time for exercise is before 9 am and after sunset. You should choose moderate forms of exercise, such as jogging, swimming and doing aerobic exercise. And keep exercising 1 hour every day.

Three: drink water

Drink a glass of water after the jump, preferably honey water, not too strong. About 300~500 ml will do.

Four: Eat breakfast.

Have breakfast around 7 o'clock. Soymilk is the key drink to lose weight. You can't save it. Bread must be whole wheat. You can't eat other bread! There is also your physique. Non-cold constitution, you can use apples instead of eggs. For cold constitution, you can't eat cool fruits and vegetables in the morning. Vitamin supplements are recommended.

Five: Boiled vegetables

165438+ eat a bowl of boiled vegetables at 0: 30, which can be seasoned with salt, but not spicy. If you are hungry before eleven o'clock, you can eat an apple or tomato or cucumber. Only 1.

Six: Gymnastics

Do some gymnastics two hours after lunch, and you can find gymnastics movements online.