Second, you have to calculate the calories consumed in daily training, and the calories consumed in the diet must be lower than this to ensure that the fat is gradually reduced.
The third equipment training must be put in front, followed by aerobic, so as to burn more fat. It is best to increase aerobic capacity on an empty stomach in the morning.
Fourth, it is recommended not to run with oxygen all the time. Mountaineers, elliptical machines and bicycles are very helpful to depict leg lines and hip lines in the case of great resistance.
Fifth, strictly control the daily diet. Only put a little salt in the cooked dishes, and control the cooked meat and carbohydrates (this can depend on your weight change over a period of time, and weigh yourself every 1 week. If your weight remains the same, the decline in fat content is the best phenomenon.
Sixth, we should carefully and patiently observe the changes of our weight and body fat in order to gain muscle and lose fat.
Here is your diet plan:
The first meal is from 7: 30 to 8: 00 in the morning, with two whole eggs and four egg whites, a cup of 250 ml skim milk, four slices of whole wheat bread and a fruit (after a night's consumption, a rich breakfast is particularly important, which can not only ensure a certain amount of protein supplement, but also make the body enter the synthetic state as soon as possible. )
From now on, the diet structure is relatively simple, basically consisting of meat, vegetables and rice. If you want to eat more happily, give full play to your imagination. Of course, we still recommend steaming or boiling, so as to retain more nutrients in the food. Therefore, many bodybuilders tell us that the fitness diet is actually very monotonous and boring.
The second meal includes 10: 30 100g lean meat, 100g vegetables, 100g potatoes or sweet potatoes.
The third lunch 12: 00 lean meat 150g, green vegetables 100g, staple food 100g, and olive oil 5g.
Add 100g lean meat, 100g green vegetables, 100g staple food and a fruit at 3pm in the fourth meal.
5:00 ~ 6:00 pm before the fifth meal training/lean meat 100g green vegetables 100g staple food 100g olive oil 5g.
Supplement a protein drink immediately after the sixth meal training (the supplement after training should be aimed at making the body absorb it quickly. Therefore, it is necessary to choose protein beverages properly. )
One hour after the seventh meal training, lean meat 150g, green vegetables 100g, potatoes or yams 100g, and olive oil 5g (fish or shrimp are the best meat before going to bed because of their low fat content. )
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