list of weight loss programs – Sports + balanced diet
Exercise program
Sports can improve the body’s basal metabolic rate, burn body fat quickly, each time after exercise, the body’s basal metabolic rate increases the time for sustainable 24 hours, so exercise to lose weight must be sustained. Here for you to introduce three kinds of the Fat Burn both effective and economical method.
Sports Program 1: rope skipping
Skipping about 1,000 calories per hour, the body consumes calories, and people jogging heart rate is maintained at roughly the same level, but it can be avoided by running the resulting knee and ankle joint pain. Skipping the body’s sensitivity, body posture, balance, coordination, and flexibility have a wonderful role in promoting. Forces can be developed, especially the lower limb strength. Skipping allows calf muscles have become explosive, so that the thigh and buttocks muscle fibers stronger and stronger. beth chapman weight loss
Sports Program 2: Bicycle
For the crowd: Anyone, whether you are a normal person or an athlete, and regardless of your age.
Sports equipment: a bicycle, if you are not athletes, an ordinary bicycle on it.
Campaign spending: In addition to the normal bike maintenance, you do not need any additional costs.
Their effect: This is one of the most easy-to adhere to movement pattern, it can exercise your legs, joints and thigh muscles, and, for the leg joints and ankle joints of the exercise is also very effective. At the same time, it will help your blood circulatory system.
Fat burning value: 240 cards / hour.
Campaign Evaluation: the most conducive to the adherence of the sports, the closest to nature, the most economical.
Sports Program III: Jogging / Walking
For the crowd: suitable for all people, if you love sports or love to lose weight, then the best choice for running; if you do not have time, I suggest you put the daily morning exercises on the way to work, it is best to walk, do not ride.
Sports Equipment: sportswear and running shoes.
Campaign spending: none; if you are not very picky, then asphalt can be your sports venue.
Exercise effect: on the heart and blood circulatory system has a big advantage, and to maintain a certain time of day, exercise (30 minutes), would be beneficial to lose weight, best way is to run away with.
Fat burning value: Jogging: 420 cards / hour; Walking: 240 cards / hour.
Campaign Evaluation: low-input, high yield, but Guizaijianchi.
Meal plan
Campaign must also be controlled with a reasonable diet, can be effectively burning excess body fat, weight loss is also to be effective;
1. Drink plenty of water.
Boiled water to drink 78 cups a day of water for the body’s function is the most basic, and no heat, can be the most suitable diet drinks.
2. Control calories and fat.
We should always be careful of food calories in the diet should be decreased to some fat, increase points of fish and poultry.
3. Eat light.
Those who eat processed foods with a sauce, these things are rich in sugar, salt and flour, it will increase your calories.
4. Eat fruits and vegetables.
Eat in moderation with fiber and more fruits, vegetables and whole-wheat bread.
5. A balanced diet.
Organize their daily schedule balanced diet, keeping in mind that timing, not brunch. To slow down time for a meal, meal time of not less than 20 minutes.
For example, the week recipes
The first day of
Basic Weight Control Plan Name Breakfast Lunch Dinner Snack
Fat Burn Formula 1, America 1 cup 1-2 pieces 1 apple 1 cup of cellulose
(Protein mixed drinks) 100 Komi rice
Fat Burn America, 2 fried spinach 100 grams of Formula 1
(Viacom Po Cinema) 50 grams of steamed cod fish
Fat Burn America cellulose tablets 1-2 tablets 1-2 tablets 100 grams green peppers Gansi
Next
Basic Weight Control Plan Name Breakfast Lunch Dinner Snack
Fat Burn Formula 1, America 1 cup 1-2 pieces 1 banana 1 cup of cellulose
(Protein mixed drinks) 100 Komi rice
Fat Burn America, 2 fried bean sprouts 100 grams of Formula 1
(Viacom Po Cinema) 50 grams of beef
Fat Burn America cellulose tablets 1-2 tablets 100 grams of mushrooms cabbage 1-2 tablets
Day
Basic Weight Control Plan Name Breakfast Lunch Dinner Snack
Fat Burn Formula 1, America 1 cup 1-2 pieces of cellulose 1 orange 1 cup
(Protein mixed drinks) 100 Komi rice
Fat Burn America Formula 100 grams of carrot No. 2 Chao Rousi 1
(Viacom Po Cinema) 50 grams of grass shrimp
Fat Burn America cellulose tablets 1-2 tablets 1-2 tablets 100 grams of tomato tofu
Fourth day
Basic Weight Control Plan Name Breakfast Lunch Dinner Snack
Fat Burn Formula 1, America 1 cup 1-2 pieces 1 kiwi fruit 1 cup of cellulose
(Protein mixed drinks) 2 2 fennel pork dumplings
Fat Burn US-2 Formula 1
(Viacom Po Cinema)
Fat Burn America cellulose tablets 1-2 tablets 1-2 tablets
Fifth day
Basic Weight Control Plan Name Breakfast Lunch Dinner Snack
Fat Burn Formula 1, America 1 cup 1-2 pieces of cellulose 150 grams strawberries 1 cup
(Protein mixed drinks) 100 Komi rice
Fat Burn US-2 Formula 100 Dixie Orchid 1
(Viacom Po Cinema) 50 grams of chicken breast fried cucumber
Fat Burn America cellulose tablets 1-2 tablets 1-2 tablets 100 grams of tomato scrambled eggs
On the sixth day
Basic Weight Control Plan Name Breakfast Lunch Dinner Snack
Fat Burn Formula 1, America 1 cup 1-2 pieces 1 cup grapes 150 grams of cellulose
(Protein mixed drinks) 100 grams of bread
Fat Burn America Formula 100 grams of garlic, 2 eggplant 1
(Wei-kang Po-chip) 50 grams Fenzheng small row
Fat Burn America cellulose 100 grams of cold tablets 1-2 tablets 1-2 tablets of kelp
Seventh day
Basic Weight Control Plan Name Breakfast Lunch Dinner Snack
Fat Burn Formula 1, America 1 cup 1-2 pieces of cellulose 1 pear 1 cup
(Protein mixed drinks) 100 grams of rice stalk
Fat Burn 2 Formula 100 grams of America Braised green beans 1
(Viacom Po Cinema) 50 grams of roast 100
Fat Burn America cellulose tablets 1-2 tablets 1-2 tablets 100 grams of celery and pork
Note:
1, protein drinks Modulation Method: 250 ml skimmed milk (about a cup, you can use soy milk, skim yogurt instead), 25 grams of protein powder mixed drinks Stir
2, daily cooking oil control in less than 15 grams of
Three-stage weight control program
Basic Weight Control Plan
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Mei Po cellulose fiber sheet
Advanced Weight Control Plan
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A comprehensive weight control program
Herbalife protein, mixed drinks
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Calcium + D Tablets
Tags: Diet, list, Sports, weight loss programs