Morning: 6:00-7:00
Morning is the best time to burn fat on an empty stomach, which can consume more fat. If you are worried about hypoglycemia, you can finish breakfast after 1 hour.
Afternoon: 16:00- 18:00
During the period of the fastest metabolism in a day, you can burn excess fat in your body better, prevent yourself from sitting for a long time, drink plenty of water appropriately, and double the scale.
Evening: 19:00-2 1:00.
Exercise two hours before going to bed to help food digest quickly, prevent excessive accumulation of fat, speed up weighing and promote sleep.
Five-week skipping plan
The first week: jump rope 60 times+rest 60 seconds, 8- 10 cycle (15 minutes).
The second week: jump rope 80 times+rest for 45 seconds, 10- 15 cycle (20-25 minutes).
Week 3: Jump rope 100 times+rest for 30 seconds, 15-20 cycles (30 minutes).
Week 4: Jump rope 120 times+rest 15 seconds, 20-25 cycles (35-40 minutes).
Week 5: Jump rope 200 times+rest for 30 seconds, 15-20 cycles (40-50 minutes).
Efficient fat burning scheme for skipping rope
First, let's get started.
① 100 jump rope +30 opening and closing jumps.
② Skipping rope 100+30 leg lifts.
③ Run in situ for 30 seconds.
Let stand and rest 1 min ①→③Repeat for 2-4 times.
Second, advanced
① 200 skipping ropes +35 opening and closing jumps.
② 200 skipping ropes +35 leg lifts.
③ 200 skipping ropes +35 back kicks.
④ Run in situ for 30 seconds.
Let stand and rest 1 min ①→④Repeat for 4-5 times.
Third, higher order
① 300 skipping ropes +45 opening and closing jumps.
② 300 skipping ropes +45 leg lifts.
③ 300 skipping ropes +45 back kicks.
④ Run in situ for 30 seconds.
Stand and rest 1 min ①→④ 5-7 times.
General formula for diet meals
General principle: high-quality carbohydrates+protein+vegetables.
Breakfast: 1 boxing carbohydrate+1 boxing protein+1 boxing vegetables (400-500 calories).
Lunch: 1 boxing carbohydrate+1 boxing protein +2 boxing vegetables (500-600 calories).
Dinner: 1 box of carbohydrates+1 box of protein +2 boxes of vegetables (can reduce carbohydrates by 300-500 calories).
Food additive: 200ml/ milk/sugar-free yogurt 150ml, 200g/ low-sugar fruit/original nuts 10g.
Matters needing attention
① The total daily intake of women should be controlled at 1200- 1500 calories.
② Don't overeat because of exercise.
(3) Remember to drink plenty of water. Make sure to drink 2L water every day. You can also drink tea, coffee, apple vinegar and lemonade slowly.
Try to finish breakfast before 9 o'clock, don't eat fruit after 4 o'clock in the afternoon, finish dinner before 7 o'clock in the evening, don't eat for 3 hours before going to bed, and adjust three meals a day according to your physical condition.