Exclusive customized women's weight loss recipes Women cannot help but lose weight
You can't rush to lose weight. You have to do it step by step. Xiaobian has specially customized a women's weight loss recipe for all women who love beauty. Women who want to lose weight healthily must not miss it!
Monday Running + Aerobic Training + Diet
Running: The speed of the treadmill is set at 7.00. The recommended running time is 40 minutes and walking slowly for 30 minutes.
Aerobic training: 30 warm-ups for non-weight-bearing squats → 30RM ×3 groups → lunge 25RM × 3 groups → heel lift 20RM ×3 groups → second thigh bend 25RM ×3 groups → back swing leg 25RM ×3 groups
Today's diet:
1 cup of water after getting up
Breakfast: 1 boiled egg +1 cup of milk +1 ham
Chinese food: 1 bowl of rice + vegetables ratio 3:7
Afternoon tea: One apple
Dinner: Half bowl of rice + half dish
Tuesday Running + Sit-ups + Aerobic Training + Diet
Running: The speed of the treadmill is set at 7.00. The recommended running time is 40 minutes and walking slowly for 30 minutes.
Sit-ups: Do sit-ups immediately after running and warming up. At the beginning, you can choose the amount of exercise according to your own situation. You can choose a group of 20, and rest for 1 minute in the middle. There are four groups in total.
Aerobic training: 30 warm-ups for non-weight-bearing squats → 30RM ×4 groups → lunge 25RM × 4 groups → heel lift 20RM ×4 groups → second thigh bend 25RM ×4 groups → back swing leg 25RM ×4 groups
Today's diet:
1 cup of water after getting up
Breakfast: 1 boiled egg +1 bowl of porridge
Chinese food: 1 bowl of rice + vegetables ratio 3:7
Afternoon tea: One banana
Dinner: porridge + half serving of vegetables
Wednesday Running + Sit-ups + Aerobic Training + Diet
Running: The speed of the treadmill is set at 7.00. The recommended running time is 40 minutes and walking slowly for 30 minutes.
Sit-ups: Do sit-ups immediately after running and warming up. At the beginning, you can choose the amount of exercise according to your own situation. You can choose a group of 20, and rest for 1 minute in the middle. There are four groups in total.
Aerobic training: Warm up → sit up with curved legs or put legs on a bench 30RM ×4 groups → support leg lift or sitting leg lift 25RM ×4 groups → support leg lift rotation or sitting leg lift rotation 25RM ×6 groups 3 groups on each side → weight bearing rotation 50RM ×4 groups
Today's diet:
1 cup of water after getting up
Breakfast: 1 piece of whole wheat toast +1 cup of skimmed milk +1 boiled egg
Chinese food: 1 bowl of rice + vegetables ratio 3:7
Afternoon tea: One apple
Dinner: Vegetable soup
Thursday Running + Aerobic Training + Diet
Running: The speed of the treadmill is set at 7.00. The recommended running time is 40 minutes and walking slowly for 30 minutes.
Aerobic training: Warm up → sit up with curved legs or put legs on a bench 30RM ×5 groups → Support leg lift or sitting leg lift 25RM ×5 groups → Support leg lift rotation or sitting leg lift rotation 25RM ×6 groups 3 groups on each side → Weight bearing rotation 50RM ×5 groups
Today's diet:
1 cup of water after getting up
Breakfast: 1 boiled egg +1 cup of milk +1 ham
Chinese food: 1 bowl of rice + vegetables ratio 3:7
Afternoon tea: One apple
Dinner: Half bowl of rice + half dish
Friday Running + Aerobic Training + Diet
Running: The speed of the treadmill is set at 7.50. The recommended running time is 40 minutes and walking slowly for 30 minutes.
Aerobic training: 30 warm-ups for non-weight-bearing squats → 30RM ×4 groups → lunge 25RM × 4 groups → heel lift 20RM ×4 groups → second thigh bend 25RM ×4 groups → back swing leg 25RM ×4 groups
Today's diet:
1 cup of water after getting up
Breakfast: A bowl of oatmeal
Chinese food: 1 bowl of rice + vegetables ratio 3:7
Afternoon tea: One banana
Dinner: Vegetable soup
Saturday Running ++ Sit-ups + Aerobic Training + Diet
Running: The speed of the treadmill is set at 7.50. The recommended running time is 40 minutes and walking slowly for 30 minutes.
Sit-ups: Do sit-ups immediately after running and warming up. At the beginning, you can choose the amount of exercise according to your own situation. You can choose a group of 20, and rest for 1 minute in the middle. There are four groups in total.
Aerobic training: 30 warm-ups in non-weight-bearing squats → 30RM ×4 groups → 30RM ×4 groups with curved legs or seated legs lifting legs rotating or 25RM ×6 groups with curved legs lifting legs rotating body lifting legs rotating body rotating body 25RM ×6 groups with left and right sides → 50RM ×4 groups with loaded legs rotating body
Today's diet:
1 cup of water after getting up
Breakfast: 1 piece of whole wheat toast +1 cup of skimmed milk +1 boiled egg
Chinese food: 1 bowl of rice + vegetables ratio 3:7
Afternoon tea: One apple
Dinner: Vegetable soup
Sunday rest, or aerobic, swimming, mountain climbing, playing badminton, etc.+ diet
It is recommended to swim for 1 to 2 hours.
Today's diet:
1 cup of water after getting up
Breakfast: A bowl of oatmeal
Chinese food: vegetable porridge ratio 3:7
Afternoon tea: One apple
Dinner: Vegetable soup
[Gift benefits: Come and see how you should lose weight?]
Want to lose weight healthily? Want to get a weight loss plan to lose 8 pounds a month?