[Fitness recipe to reduce fat and muscle]_ fitness recipe _ effect _ effect
If you want to have a perfect figure, you have to put it into action, not just think about it. Some people can lose weight for up to a week in order to lose weight, and then do not exercise.I can’t help you, and it won’t let your body function decline. We should make a safe and reliable recipe that tells you what time to eat every day, such as breakfast at 7.
Eat at 00 and lunch at 12.
Around 00, remember to eat less and eat more.
Muscle building recipe: 1, breakfast for the first meal: 7:00?
Two eggs, one cup of skim milk, 250 ml or one cup of whey protein, five grams of peanut butter, two slices of authentic whole wheat bread.
Tips for losing fat and muscle: The sooner you eat, the sooner you can mobilize your body to function properly, and the brakes consume more.
2. Second meal plus meal: 9:00?
One fruit (don’t choose high-glycemic fruits such as durian, watermelon, longan, etc.) or an underripe banana.
Tips for reducing fat and muscle: At this time, the purpose of adding a meal is to alleviate the fatigue before noon, and to brake the control of lunch.
3. The third meal lunch: around 12:00.
100 grams of vegetables, 100 grams of shrimp, chicken, 100 grams of staple food (mainly rice or whole grain rice), 5 grams of olive oil.
Tips for losing fat and gaining muscle: During fat-reducing and gaining muscle, you’d better make your own lunch, so you can better control the fat intake.
A small amount of fat needs to be added during the muscle gain phase. Do not add fat for two hours before or after training.
The meat is mainly selected from fish and shrimp with low trace content, lean pork and beef tendon.
Boil the vegetables, add a little olive oil and a little salt or lemon juice to cool.
4, the fourth meal plus meal: about 3:00.
A fruit (don’t choose high-glycemic fruits such as durian, watermelon, longan) or a tomato.
Tips for reducing fat and muscle: Supplementing meals is to alleviate the feeling of newborns caused by eating less at noon.
Raise the lowered glycemic index and keep the blood glucose fluctuations relatively stable.
5. Dinner before the fifth meal: around 6:00.
Sandwich: two slices of ham + three slices of greens + two slices of authentic whole wheat bread + two slices of tomato.
Tips for reducing fat and muscle: Make these foods into a ham sandwich.
Prepare at home in advance, and it will take less than a few minutes after eating, not to mention delaying work.
6, the sixth meal: one hour after the end of exercise.
100 grams of vegetables, 100 grams of fish, shrimp or chicken, 5 grams of olive oil, 50 grams of rice or whole grains.
Tips for reducing fat and muscle: Same as at noon, except that the staple food before going to bed will be reduced. Of course, you can choose an appropriate amount of oats or yam as a source of supplements.
The above fat-reducing and muscle-increasing diet plan is suitable for the combination of equipment and aerobic exercise.