Weight loss if there is a plan, according to the plan to gradually implement, the goal is clear, the effect of weight loss will be better, the fall when many people want to get rid of flab, weight loss can do some plans, adhere to a week, to see how the effect is, weight loss plan, the main thing is to control the diet, pay attention to the diet of the collocation, to ensure that the nutritional needs at the same time, to reduce the calorie intake.

1, fall weight loss week plan

(1) the first day

Breakfast: two boiled eggs, a cup of sugar-free soy milk. Morning: one apple, one cup of soymilk. Lunch: milk and tofu soup, half a bag of milk plus half a block of tofu. In the evening a number of barbecue food, a bottle of beer.

(2) The next day

Breakfast: two eggs. Soup made from half a block of tofu with half a bag of milk in two portions. One portion at ten o'clock, the other at 12:30, and two oranges at ten o'clock. One apple at 3pm. Evening milk and tofu soup (half a block of tofu and half a bag of milk)

(3) the third day

Morning: two eggs, a cup of soybean milk, a cup of soybean milk at ten o'clock. For lunch boiled cabbage and tofu. One boiled groundnut. Half a bun stuffed with sauerkraut and pork at 4pm. Dinner: cold cucumber (one), a boiled groundnut.

(4) Day 4

Morning: one egg, half a cup of soymilk, one cold bean sprout (with half a cucumber). Lunch: milk and tofu soup (half a block), one cold celery. 4pm: two oranges. Dinner: one groundnut, seaweed soup with a handful of enoki mushrooms, cabbage leaves and shredded carrots.

(5) Day 5

Morning: one egg, a serving of nori soup. AM: one orange, one banana. Lunch: spicy green vegetables: seaweed, enoki mushrooms, cabbage, cilantro, bean sprouts. one apple in the afternoon of Jan. 8. Evening: one section of scallop, winter melon soup (with a little bean sprouts)

(6) Day 6

Morning: one egg, one cup of milk. Lunch: three seaweed wraps, seaweed soup (with bean sprouts and enoki mushrooms), one apple and half a banana in the afternoon, evening: frozen tofu with cabbage. Weighing before going to bed: 66.6KG

(7) the seventh day

morning: an egg, a cup of milk, morning: an apple, noon: three pieces of chicken, half a corn, a cold celery afternoon: an apple, evening: half a groundnut, a cold bean sprouts (with enoki mushrooms, yellow cauliflower)

< strong>2, fall weight loss exercise

1, tennis

Tennis can not only enhance muscular endurance, at the same time can strengthen the heart and blood vessels, 30 minutes to consume 300kcal, an average of 400 ~ 500kcal per hour, should be able to call the best weight loss exercise. Running around the court to catch the ball is aerobic exercise, and the moment of catching the ball with all your strength is anaerobic exercise. Tennis training 1~2 times a week can make the arm line more firm, but also in a short period of time to make the big arm appeared good-looking muscles, this with butterfly sleeve say bye-bye.

2, rope skipping

Don't think that rope skipping is a small game that girls can play, in fact, rope skipping has been favored in all kinds of weight loss exercise, because in the process of rope skipping the consumption of calories is the most. 30-40 minutes to consume 300 kcal calories, and a bowl of rice calories, about 250 kcal, every kilogram of fat reduction, about need to burn 7700 kcal. , about 7700 kilocalories need to be burned. And now in the summer, jump rope exercise can help men to improve immunity, accelerate fitness and fat loss.

Jumping rope at a steady speed is already enough to work out the abdomen and waist, increase the resistance effect of jumping rope will be greater, and the way to do it is the weight of the rope, which can improve the effect of muscle movement. The heavier the rope, the more effective the workout will be. The heavier the weight of the rope or handle, the more difficult it will be to swing. In addition, men to enhance the difficulty of fitness, you can also use the method of weighted jump rope, tie a sandbag on the ankle, or wear weighted clothing.

3, swimming

In the persistent hot weather, the first choice is of course to be able to shape but also cool down the swimming. Frog, free style, back these if you know, that's even better, paddling in the water with a strong and flexible body, enjoy not only their own, the pool side of the girl may also feel that it is a visual enjoyment Oh! The resistance of the water can help men better shape, play out the body line.

Don't swim for more than two hours at a time. Some studies have found that the human body dissipates heat in the water much faster than in the air, which can result in a year of people in the water to produce much less heat than the heat emitted in the water. If you stay in the pool for too long, the thermoregulatory function will be damaged, and there will be contraction of the body's arteries and dilation of the veins, causing the blood to stagnate in the subcutaneous veins, resulting in bruising of the skin, blackening of the lips, and even spasmodic phenomena. If you find yourself in the movement of this symptom, be sure to disembark immediately, dress warmly, to prevent the occurrence of colds, muscle strain and so on.

4, basketball

Basketball is one of the favorite sports of many male friends, running at will on the court, sweaty time always make people feel energetic, fighting spirit. But after the work, the ball time is more and more difficult to put together, this movement is slowly easy to put on the shelf. In fact, the weekend time as long as the fight, or can be moved out of some to play a basketball, may wish to ask about the same like basketball teammates, enjoy running dunk, which not only allows you to achieve the purpose of exercise, but also can stretch the body and mind, release the pressure of work, contact friendship.

Playing basketball can be a good exercise in body coordination, flexibility, responsiveness, and strenuous exercise can also consume body fat, shaping the body line.

5, sit-ups

Sit-ups correct posture: lie on the floor, bend your knees to relax the back muscles and spine, legs together and straighten, and then the body lift, but the hips can not be off the ground, the feet can not be moved or lifted until the body and the bottom of the surface of the 90 ° until the body, and then repeat. Sit-ups nowadays usually require the hands to be held over the head so that the forehead touches the knees after rising. Swinging up with arms straight also exists.

When you just start doing sit-ups, it's best to just do them in sets of 10, three sets a day. And after skillful and adaptable, you can do 5 sets of sit-ups every day. After each group, it is best to rest for 2 minutes. For those who are difficult to adhere to, you can take the distraction method to do sit-ups, listen to music while doing sit-ups, can reduce the feeling of muscle pain, it is easier to adhere to.

6, wrestling

Wrestling is the most perfect embodiment of men's physical strength and beauty. Tight tops are the best choice for wrestling, and the material is sweat-absorbing and breathable. And pants loose is good, but not too wide. Because too wide pants may not be conducive to you to do some prancing and other actions.