Can anyone help me make a schedule for the week

First thing in the morning: Drink a glass of hot water immediately after rinsing your mouth, preferably with some honey, do some simple stretching exercises, just three minutes, turn sideways, turn around, and lean back.

Diet Drink plenty of water to strengthen your metabolism, but don't drink too much at once, let alone food, and always consciously avoid making your stomach feel full, make your stomach smaller, and develop a lean habit.

Lunch: The content that can be eaten is hearty, I don't advocate eating all vegetables and fruits, it is not easy to stick, and it also affects the face and immunity. In fact, even if it is a vegetable, it is much more serious to put a lot of oil in it than to eat meat.

Therefore, it is not the ingredients that matter, but the cooking techniques that matter. However, compared to beef, mutton and pork, it is still highly recommended to eat fish.

Dinner: Eat less, it is recommended to eat bananas and corn in the early stage, it is less likely to feel hungry, and it is good for metabolism. After getting used to eating less at dinner, you can eat a vegetable salad, but avoid salad dressings. It is highly recommended to eat more carrots, oranges, grapefruits, etc., which are also beautiful and beautiful.

Don't drink too much water at night, and don't drink water or tea within an hour before bedtime, but you can drink a glass of warm milk.

The main goal of my diet is not to be healthy, but to use it for ** is definitely more stable than the so-called ** meal, and it can help everyone develop a thin habit.

I think you'd better figure out the best way for yourself.

Because we don't know you. Flickering.

One apple a day (but not as a meal).

Drink plenty of water. Breakfast is a must.

But remember, you can only eat 7 to 8 minutes full at each meal.

Go to bed at 22:00 every day.

You can do every one of these things every day.

Guaranteed to become a little beauty.

Beautiful – sometimes it's that simple!

Go to Ruili Women's Internet Cafe.

I go there a lot.

The knowledge there makes people feel like they can't finish it.

Scrambled eggs with tomatoes, shredded pork with green peppers, cold cucumbers, minced tofu, stir-fried bean sprouts, pork rib soup, seaweed egg drop soup. It's all very simple, that's what I did when I first learned to cook!

This project is not something that can be practiced in the short term, but needs to be accumulated over a long period of time.

You're crazy, no, you're crazy!

I've never seen you so serious and so focused.

Well, I actually think you're training pretty organized right now, and that's fine with your own frequency and way at the moment, otherwise what else would you want? Diet, you just need to eat less meat a week before you run.

You can't go to the gym every day, go every other day, run for about 15 minutes each time, increase the amount gradually, about 30 minutes, after running to warm up, go to the place where you want to exercise and train the equipment.

Probably do 3 sets of about 10 for each piece, and it's OK

Seafood, lamb, leeks, eggs, etc. But these food supplements have to be eaten often, and the effect is not obvious, my husband has drunk a kind of medicinal wine, the effect is quite good, is a powder package of traditional Chinese medicine, I bought it back to soak in wine and drink, called Jingen Shen Aphrodisiac, it seems to be Tibetan medicine, I obviously feel that the quality of life of the couple has improved a lot, and he also feels that he has increased by two or three centimeters, hehe, you can also go to understand this Jingen God.

You can go to a five-day program.

Monday: Chest Barbell Bench Press, Barbell Bench Press, Parallel Bar Arm Flexion and Extension, Dumbbell Bird Tuesday: Back Pull-ups, Cross Pull-Ups, Dumbbell Row, Curl Barbell Row, Deadlift every other week.

Wednesday: Shoulder Smith Press Dumbbell Side Raise Dumbbell Front Flat Raise Leaning Dumbbell Bird Thursday: Arm Bicep Curl Priest Stool Curl Dumbbell Alternate Three-Head Narrow Grip Bench Press Supine Arm Flexion and Extension Steelline Press.

Friday: Leg squat, leg curl extension, leg press and calf raise.

In terms of the number of sets and weights of the exercise, the weight selected for each movement is exactly 15 weights that you can do. Do 6-8 sets of each movement, each set is 15. This is the so-called small weight, multiple sets, more reps, this kind of strength exercise is specially done for fat loss (that is, **), with aerobic, you can do body fat consumption at the same time, the muscles have obvious lines, but will not increase a large muscle mass.

Do aerobic exercise first, generally jogging for more than half an hour is enough.

In order not to make you too nervous, I think it should be like this: Zhou.

1. Week. 2. Week.

3. Get up at 7:00 a.m. on Friday to 7:20 a.m

Breakfast from 20 to 7:35, 7:35 to 7:00

55 Morning Reading, 8:30 to 12:00 Work, 12:

00 to 12:20 lunch, 12:20 to 13:0

30 nap, 13:30 to 18:00 work, 18:

00 to 18:15 dinner、19:00 to 21:00

20 classes, 21:40 to 23:00 review, 23:

00 sleep, Thursday to get up to the end of work time as above; Leave two hours in the evening to study, and free time for the rest of the day; Wake up 30 minutes late on Saturday morning to ensure sleep, wake up at 7:30 and wash and comb at 7:50

50 to 805 breakfast, 8:05 to 8:25 morning reading, 9:05

Work from 00 to 12:00, 12:00 to 12:00

20 lunch, 12:20 to 13:30 nap, 13:

Work from 30 to 17:00, leave two hours to study in the evening, and rest of the time freely; Sunday is closed all day for free mastery.

1 2 4 5 3 6 .

7:00-7:30 Wake up, wash up and have breakfast, get up 7:30-8:00, get up and have free time.

7:30-8:00 Early Reading Early Reading 8:00-8:30 Early reading.

8:00-8:30 on the way to work 8:30-9:00 on the way.

8:30-12:00 Work 9:00-12:00 Work.

12:00-12:20 Lunch, Lunch Break, Lunch, 12:00-12:30 Lunch.

12:20-18:00 Work Work 12:30-17:00 Work

18:00-18:40 On the way to school 17:00 23:00 Go home for dinner and study.

18:40-19:00 Dinner.

19:00-21:20 Class, eat a good meal, make up for it, 21:20-21:40 Read and study on the way home, 21:40-22:15 Wash up, supper, go to bed early!

22:15-23:00 Review.

23:00-23:30 Listening. Fall asleep.

It's a bit messy.,I'm sorry for the good things.

However, learning is important, and don't work too hard

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