Nowadays, people pay attention to having a good figure. Men want to be muscular men, while women want to have a slim figure with vest lines. So what should we do? First of all, we should start with diet, and then exercise. The following is a fitness recipe to reduce fat and gain muscle:

1, the first breakfast: between 7: 00 and 8: 00.

Two eggs, a cup of skim milk 250 ml or a cup of whey protein, 5 grams of peanut butter and two pieces of authentic whole wheat bread.

Tip: The sooner you eat, the sooner you can mobilize your body to function normally, so that you can consume more calories.

2, the second meal: between 9: 00 ~10: 00.

A fruit (don't choose durian, watermelon, longan and other high-sugar fruits) or an undercooked banana.

Tip: The purpose of adding a meal at this time is to relieve the hunger before noon and facilitate the control of lunch.

3. Lunch for the third meal:12: 00 or so.

Green vegetables100g fish, shrimp or chicken100g staple food100g olive oil (mainly rice or coarse grain rice) 5g.

Tips for reducing fat and increasing muscle: During the period of reducing fat and increasing muscle, you'd better make lunch by yourself, which can better control the intake of oil. You also need to take a small amount of oil during muscle gain, and don't take oil for two hours before and after training. Meat mainly chooses fish and shrimp meat with low fat content, pig lean meat, beef tendon meat and so on. Boil the vegetables in water, add a little olive oil and a little salt or lemon juice to cool them.

4, the fourth meal: around 3: 00.

A fruit (don't choose durian, watermelon, longan and other high-sugar fruits) or a tomato.

Tips for reducing fat and increasing muscle: The purpose of supplementing meals is to alleviate the hunger caused by eating less at noon. Improve the lowered glycemic index and keep the blood sugar fluctuation relatively stable.

5. Dinner before the fifth exercise: around 6: 00.

Sandwich: two slices of ham+three slices of vegetables+two slices of authentic whole wheat bread+two slices of tomatoes.

Tip: Make these foods into a ham sandwich. Do it at home in advance, and it will not take a few minutes to finish eating, and it will not delay the work.

6. The sixth meal: one hour after the exercise.

100g of vegetables, fish, shrimp or chicken100g, 5g of olive oil, 50g of rice or coarse grains.

Tips for reducing fat and increasing muscle: The practice is the same as at noon, except that the staple food before going to bed will be reduced. Of course, you can also choose an appropriate amount of oats or yam as a supplementary source of carbohydrates.

As long as you can persist, you will become like the picture!