Make a health plan, thin man. If you don't warm up well, you may strain your muscles. In our daily exercise, a full state is more conducive to us to actively meet life. This exercise is something we often do. Watch it with me and make a health plan.
Make a health plan. Healthy eating plan for slim men 1.
1, eat chicken and duck meat and eat less pork.
What meat can dieters eat? Chicken and duck contain a lot of protein. Among all meats, chicken has the highest protein content, which is a healthy food with high protein and low fat. The fly in the ointment of pork is that it contains more saturated fatty acids. Therefore, nutrition experts suggest eating more chickens and ducks and eating less pork is also good for your health.
2. an egg and a glass of milk every day
Drink a glass of milk and eat an egg every morning or evening before going to bed 1 hour. Milk contains a variety of minerals, especially calcium in milk is the best source of human calcium, and the contents of vitamin A and vitamin B2 in milk are also high, which can make up for the deficiency of human diet. Egg yolk contains very valuable vitamins A, D, E, K and so on. These are essential amino acids provided by "fat-soluble vitamin" eggs, and their composition ratio is very suitable for human needs.
3, food can not be less.
"Food should be diversified, mainly cereals". Adults should consume 300-400 grams of grain every day. Carbohydrate in grain can not only provide energy for human body, but also be the main source of B vitamins. The vitamin B 1 in coarse grains is much higher than that in polished rice and white flour.
4. Too much salt is harmful.
Salt can play the role of seasoning, and it is also an indispensable substance to maintain the normal development of human body. But salt contains sodium, and too much sodium in human body is harmful to health. In particular, patients with obesity, diabetes, hypertension and kidney disease should reduce their salt intake.
5. Reduce high-sugar and high-fat diets.
According to physiologists, if a person adds one tablespoon of sugar (15g) and one tablespoon of oil (15g) every day, he will gain about 10kg a year. Under normal circumstances, adults have 2 tablespoons (about 30 grams) a day; Obesity and hyperlipidemia patients 1 tablespoon per day.
6, often eat beans.
Whole grains have become daily health food, and beans and bean products are also helpful to supplement the nutrients needed by the human body. If you insist on eating beans every day, after two weeks, your body can reduce the fat content, enhance your immunity and reduce the chance of getting sick.
7. Eat 500 grams of fruits and vegetables every day.
Fruits and vegetables are rich in vitamins, minerals and cellulose. These are nutrients to maintain the normal metabolism of the human body, which can maintain the normal operation of the intestine, prevent constipation and reduce the probability of obesity.
8. eat more mushrooms
Mushrooms, mushrooms, auricularia auricula and other fungus foods contain high protein and a variety of trace elements, which can play a good health care role if eaten for a long time.
9. Create conditions to eat marine fish
More and more nutrition experts believe that eating marine fish has an extraordinary health care effect on human body. Fish oil in marine fish contains a highly unsaturated fatty acid that freshwater fish does not have, and the content of taurine is much higher than that of freshwater fish, which has a protective effect on human heart and brain.
Indoor exercise in winter 1 10~ 15 minutes of anaerobic exercise.
A study published by Beijing Institute of Sports Science shows that following the exercise sequence of anaerobic exercise before aerobic exercise can make the weight loss effect of exercise twice as high as that of aerobic exercise alone. The anaerobic exercise mentioned in the study is not high-intensity anaerobic exercise, but some relatively slow anaerobic exercises, such as squatting and belly rolling. So before you start aerobic exercise, you can do anaerobic exercise first. The specific exercise plan is as follows:
Warm-up exercise for about 5 minutes+squats for about 30 times+rest for one minute+belly roll for 30 seconds+rest for one minute+push-ups for 20 ~ 30+ rest for one minute. After the break, start the second group of actions in order. For those who have no sports foundation, you only need to do 1~2 groups, and those who have sports foundation can increase the number of cycles according to their own conditions.
Part 220 ~30 minutes of aerobic exercise
Generally, aerobic exercise needs to last more than 30 minutes, but because anaerobic exercise is included in the plan, aerobic exercise will consume more fat, so you don't have to insist on aerobic exercise for that long. You can choose yoga, aerobics or skipping rope for aerobic exercise at home. Because the exercise time is not long, it is recommended to choose one aerobic exercise at a time. Do it once a day or once a week. It should be noted that skipping rope is not recommended if you are seriously overweight. Most people jump rope at home and finally put a cushion on it. The cement floor at home is hard, which will cause strong vibration to your feet. Cushioning and skipping rope with sports shoes can reduce the possibility of injury.
Make a health plan to lose weight by 2 1 and get into the habit of getting up early for 40 to 60 minutes in the morning;
2. After getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
3, do broadcast gymnastics, or learn simple martial arts routines or practice some basic movements of martial arts. Note: beginners must not ask for similarity, but must pursue similarity.
4. When exercising every morning, after taking a deep breath, try to scream at the sky in one breath (it can exercise, improve vital capacity and confidence).
Prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it can clean up the garbage in the body and improve the digestive function of the body, which is beneficial to the length of meat, especially the length of gluten.
6. Be sure to eat well every morning, and eat well at noon. Chicken, duck and fish can be eaten at will. However, dinner: first, it is best to eat less pasta; Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three items of dinner are the most favorable conditions for growing meat, you must control and grasp them well, so as not to form the main reason why excessive intake leads to the longest fat meat (fat meat) and no gluten meat (lean meat).
Now, after everyone has explained the fitness plan I introduced above, people who like sports can make a fitness plan that suits them according to their own schedule, and it is best to encourage each other with their peers, which will produce better results. There is also to meet the dietary needs of the body.