Trouble making a plan detailed .

Have time to build muscle fast twice a day Morning and evening Exercise before meals Increase your intake of high-protein foods after a workout.

If you exercise once a day, put the time in the evening before dinner.

Three sets at a time, 12-15 per set, 1 minute rest per set, muscle and strength exercises, it is best to exercise every day, not today's upper limbs, tomorrow's lower limbs, so that the next day exercise has a better effect.

It is recommended to do it in the evening].

Jump rope 500 times After jumping, rest for 5 minutes.

Do a wide grip pull-up in front of the neck.

Do 3-5 sets.

A group of 8-12.

Rest for 1-3 minutes between sets.

Relax for 5 minutes.

Incline barbell bench press.

5 sets of 12 in a group (can be changed to 20 in the future) The quality is customized according to the individual, and the rest between sets is 1-3 minutes.

Attention to coherence in action.

Relax for 5 minutes.

Then sit with your arms bent and your chest between them.

5 sets of 12 in a group (can be changed to 20 in the future) The quality is customized according to the individual, and the rest between sets is 1-3 minutes.

Move: Balance the force with both hands (don't train the large and small pectoral muscles).

If you can't do it so heavy, you can use the strength of your left hand (don't understand the meaning and ask).

Then rest for 5-10 minutes.

Start doing abs ripper x (a** recently old eating links are not on it you can**see also** method to open potatoes search for abs ripper x open this**lower right corner a** installed **device can**don't know how to ask).

Then drink salt water and rest for half an hour, take a bath, go boy.

Lou is mainly fat words.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

The floor is mainly thin words.

If possible, you can buy Amway's whey protein to drink.

4 sets for each movement. Do 4 movements for each muscle. That is: 20 sets of muscles to be trained.

Determine the employee supply plan. The personnel supply plan is a countermeasure plan for the demand for personnel. It mainly states the way of personnel supply, the internal and external mobility policy of personnel, the way of obtaining personnel, and the implementation plan of acquisition.

By analysing the number of people in the past, the organizational structure and composition of the labor force, as well as the turnover, age changes and hiring, it is possible to determine the supply at a particular moment in the future. **The results outline the current human resources of the organization and how it will evolve in the future in terms of mobility, retirement, retirement, retirement, promotion, and other related aspects.

When listing a habit plan, you first need to ask yourself the following questions:

1. What is the purpose of this habit?

There are too many good habits in the world, don't think you can develop all the good habits. Therefore, it is especially valuable to use the limited time to develop more important habits.

For example, many people think that English is a general skill and want to learn English, so they want to develop the habit of memorizing words every day. But do you really know what you want to do to memorize words or learn English well? Is it a study abroad?

Is it an immigrant? Or tourism? Or do you want to read the original English book?

If you don't know where the ship you're at the helm is heading, no one else will.

2. What are the criteria for achieving the goal?

The criteria for achieving the goal must be clear and concrete. For example, if you want to **, you can't call it a specific goal, but to lose 10kg is a clear and specific goal.

3. What means and methods do I want to use to form habits?

This usually needs to be set by consulting a professional or through books, the Internet, and other related knowledge.

Or take ** as an example, it is not a natural plan to lose ten pounds a week, which is obviously unscientific and not conducive to physical health. Through books or the Internet, we can know that losing 1-2 pounds a week is the normal range. For specific ways to achieve weight loss of 1-2 pounds through which exercise or what kind of recipe, you can consult professionals or book networks.

4. How long is the duration of this habit?

Before making a habit plan, you must be clear about how long you plan to stick to it. It can be for life, once a week, or for a year, depending on your situation.

5. What are the obstacles that will be encountered in the process of forming imaginary habits? What should I do when I get in the way?

For example, you can list all the obstacles imaginable as below, and think of solutions in advance.

If I have a general dinner, I try to avoid it;

If I have to attend a potluck, I bring my own food or eat low-calorie food;

If it's raining and it's not good for running, I'll switch to climbing stairs;

If you really want to eat desserts, set a minimum dessert with relatively low calories to eat at most once a week;

Once you've thought through these five questions, follow the following checklist to plan for your habits:

Set small switches (trigger mechanisms) for habit formation;

Set a fixed time for habit formation;

Preparation of essential items for habit formation;

a list of habits formation obstacles and countermeasures;

Stick up the punch sheet in the daily visual range as a reminder and reminder;

The most important principle of habit formation is repetition, repetition, repetition, and repetition in order to solidify the behavior into a habit.

You can use a notebook or something to write down what you're going to do.

As long as the consumption is greater than the intake, it will definitely be thin.

1. The plan should be considered from many aspects such as quality, construction period, safety, and cost control.

2. Such as production process, such as emergencies, such as emergency management, such as energy saving and consumption reduction.

3. Grasp the big and let go of the small, you can design the progress management, and you can carry out the management of key plans.

4 Daily and weekly newspapers.

5. Find problems, solve problems, suggest solutions, etc.

6. There can be block diagrams, data follow-up such as ** tables, weekly reports, etc.

7. You can conduct a plan analysis meeting to regularly summarize problems and solve them in a centralized manner.

8. Dedicated personnel, special posts, and special management.