Find a schedule of daily exercise items and a specific exercise schedule

Wake up at 7:00 for breakfast.

After that, work and eat lunch on time.

Dinner is eaten a little earlier (the key one is coming).

Take a break and start exercising.

You can run or do aerobics, dance for 40-60 minutes, then do some strength training, or swim. 30-60 minutes, and finally remember 20-40 minutes to relax.

Don't eat too much four hours before bedtime, eat a little less rice at night, and go to bed before 11 o'clock.

It's very simple, you need to be detailed, and you can continue to ask questions.

07:00-08:00 Wake up for 30 minutes.

10:00 Morning tea 30 minutes.

12:00 Lunch 30 mins.

13:00 Lunch 60 mins.

15:00 Afternoon tea 30 minutes.

17:00 Dinner 30 minutes.

18:30 Exercise for 30 minutes.

21:00 Bedtime milk for 30 minutes.

22:30-23:00 Sleep for 30 minutes.

Athletes generally have exercise prescriptions I am a professional in sports research I suggest you read a book "Exercise Prescription" You can specify a ** prescription for yourself according to the content of the book Give yourself a simple opinion, hehe.

Hi, because everyone's physique is different, and everyone's needs are naturally different, so I am absolutely against copying and pasting people with fitness needs to solve the problem.

Your purpose is obvious, it's a good target, physical strength, thighs, upper body strength, then break them one by one.

Stamina, the easiest but the most tiring. If you're in the City University, find a runway, 400 meters, 200 meters. For a short-term way to increase physical strength, it is -HIIT, High Intensity Interval Training

Based on the 400 meters, the timed sprint, if you can rush around 1:5, your explosiveness and relative endurance are good. I'll give you the plan. 135 to do a sprint, if you come up, it will be about 1 point, and you will rush 400 meters.

Immediately after the rush, push-ups and squats, 10 and 20 respectively, this is a group. There are 5 groups in total.

If you want to be a little faster, run the stairs and run 6 floors in a group. Be sure to slow down and protect your knees. It's okay to run 3 sets, and you'll be panting by then.

Upper body strength triathlon, push-ups, parallel bars, pull-ups. The three simplest, but the most practical and easy to grow meat. Seeing that you are relatively thin, so 10 push-ups, 10 pull-ups, and 10 parallel bars are in a group.

There are 5 sets in total, and this can be practiced 2, 4, and 6.

Rest plus diet. Usually eat less staple food, eat more beef whey, must have milk every morning, healthy soy milk, soy protein is the easiest to absorb. In addition, it is also very important to eat more vegetables, many people are prone to acidic physique when exercising, which is extremely bad for health, because of eating too much meat, eating more vegetables, and high-fiber foods, such as corn, sweet potatoes, and various green vegetables.

Those with torn abdominal muscles.

6 big push-ups.

Finally, I want to tell you for sure that a lot of workouts don't have to be in the gym. Street practice can still build beautiful and practical muscles, which is the physical fitness you want.

The key is to eat as little staple food as possible, such as noodles and rice, but you can't skip it! Meat, eggs, poultry, vegetables and fruits should be eaten, balanced nutrition, meat, eggs and poultry should be a small amount, fat can also be eaten in small amounts, white meat is better, such as fish, shrimp and poultry, red meat is second, red meat is in the order of mutton, cattle and pork, mutton is the best; Vegetables and fruits to eat more, but to distinguish which type of suitable before the meal which type is suitable after the meal, from the first effect, the fruit is the first choice of peach, bananas and so on because of the starch, which is not good for the first choice, vegetables to tomatoes, cucumbers, carrots, onions, etc.

Another key is that you can't use all kinds of vegetable soup bibimbap, especially not oil soup bibimbap, and you must not drink soup after meals, and you can't eat before going to bed!

Finally, the key is to be gradual in order, not in a hurry, the amount of food should be gradually reduced, and finally maintain a suitable amount of food, where the amount of food refers to the sum of staple food and meat, eggs, poultry, vegetables and fruits; Of course, you should also exercise properly!

**No need to take medicine, let alone hunger, my method is very effective, many people have received significant results, the best three months from 165 pounds to 110 pounds!

Hope it helps!