30-day weight loss diet guide - fitness plan

Before starting training, you must understand your diet. The following are the key points of your diet:

　1. Calculate your daily energy requirement (TDEE), and then set the amount of calories you eat every day as 80% of TDEE

For example, if the editor’s TDEE is 3000 calories, then the editor should eat 3000X80%=2400 calories;

　2. Quit all alcohol, sugar, high-fat, and processed foods (including all pills and sauces);

　3. Food is mainly steamed, fried, or fried (with less oil). All fried and stir-fried things are declined, and all sauces are removed;

4. The calorie ratio of carbohydrates, proteins, and fats is approximately: 20%/40%/40%;

5. Don’t go hungry. If you are hungry, egg whites or whole eggs are the best snacks;

　6. Eat a lot of vegetables and drink water.

The above diet is a bit harsh, but in addition to greatly accelerating weight loss, this diet can also make the body healthier and stronger, because everything eaten is naturally beneficial, and As long as you get used to it, your body will feel very uncomfortable when you eat those unhealthy foods again!

　 Training

After you know how to eat, you must know how to exercise! Stick to the following exercise for 30 days and see if there is any effect. If there is no effect, please contact Muscle.com customer service: jirou5. The planPlease complete 3- 6 rounds of training, rest for 30-60 seconds after each session. Pay attention to your heart rate and if it feels too fast, it's best to take a break first.

　(1) Dumbbell squat 20 times

　(2) Bent over dumbbell rows 10 times

　(3) Push-ups to failure

　(4) Hammer dumbbell curl 10 times

(5) Supine dumbbell arm flexion and extension 10 times

　(6) Plank 30-60 seconds

Please complete 3-6 rounds of training for the above actions, and rest for 30-60 seconds after each training session

Exercise one day and rest one day every week

Training action diagram:

(1) Dumbbell squats 20 times
dumbbell thrusters