Week 1 Diet: Controlling your time means everything
Eat breakfast within 45 minutes of waking up in the morning, and eat a protein-rich snack (such as egg whites or beef) 30 minutes after exercise.
Exercise: Basic Exercises
Do 35 minutes of aerobic exercise every day (such as running, cycling, whatever suits you). Keep the rhythm throughout the exercise, and speed up by 10% in the last 3 minutes. Then do strength training. Repeat each action 10 times and do 3 sets. Monday,
Wednesday and Friday do squats, diamond push-ups and climbs, lateral lunges, and dumbbell lateral raises. On Tuesday, Thursday and Saturday, do push-ups, back lunges, dumbbell lifts, and bent over dumbbell lifts.
Sleep: Record your sleep. Keep a sleep log on your bedside table. Note the behaviors that lead to more restful sleep (such as reading before bed or eating healthy).
Second Week Diet: Control
Eat two protein snacks a day (one in the morning and one in the afternoon). Yes, they have the same effect.
Exercise: Gradually increase your daily aerobic activity to 40 minutes, picking up the pace in the last 4 minutes. Strength training was also increased from 3 groups to 4 groups. Just like the first week, do the same workouts on the same days.
Sleep: Create an atmosphere, induce drowsiness and create an environment more conducive to sleep.
First rule: Don’t watch TV in bed.
Second: Control the bedroom temperature at 20 degrees Celsius or below. Too high a temperature can cause people to toss and turn, making it difficult to sleep.
Tips:
Time to relax
No caffeinated beverages, including tea, after 4 p.m.
