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 Women lose weight training program Three times a week strength training, strength training for an aerobic training, after the next day at a time. The first day of plan Chest: inclined plate on the bench press four groups each group of 10 to 20 times Butterfly machine clamp chest four groups each group 8 -- 10 times (as auxiliary project) Back: the latissimus dorsi chest down 6 group each group of 10-12 times Abdomen: volume abdomen four groups each group of 20 times Lift a leg on four groups each group of 20 times The second day plan Shoulders: upright on 6 groups for each group of 8 -- 10 times Dumbbell levelly obeying four groups each group of 12 to 15 times Arm: standing barbell bending for 4 to 6 groups of each group of 10 to 12 times Neck after four to six arm flexion and extension set of each group of 10 to 12 times On the third day plan Legs: the squat 6-8 per group 8 to 12 times Lift heel 6 group each group of 12 to 15 times Abdomen: volume abdomen four groups each group of 20 times Lift a leg on four groups each group of 20 times Select at least one every day Aerobic training: elliptical machine 30 to 45 minutes Fixed bike 20 to 30 minutes Running 30 to 45 minutes The corn roots: white rice, coarse grain, roast potatoes are good options, but processed oil rice, Fried rice are not suitable for. Vegetables, vegetables can be boiled, cold treatment, avoid Fried or Fried. Chicken duck fish meat: master eat lean principles, can remove skin first when cooking well. Oil categories: as far as possible use vegetable oil, cooking, oil use as little as possible, also contain high fat salad sauce, peanut butter are easy to get fat food, had better eat less. Fruit class: daily consumption of 2 ~ 3 of the fresh fruit, is a very good choice, but processed sugar juice is not appropriate. Milk: milk is the source of calcium intake, food is better to low-fat, non-fat milk, condensed milk, flavored milk, such as processed food. Desserts, snacks: for a man who wants to lose weight, desserts, snacks, it is best not to touch, especially the cake, chocolate, quantity of heat is surprisingly high. Beverages: regular soda, fruit juice are high-calorie beverages, a can of coke 275 cc alone has 150 calories, so, the proposal is replaced with water or sugar free oolong tea usually best soda. Demonstration recipes The following recipes for a breakfast and lunch and dinner, total about 1200 calorie, every day you can free collocation with different packages, through a low-calorie diet, reach the goal of reducing weight. breakfast A meal: 1 ~ 1.25 bowl of porridge, water tofu, poached egg 0.5, green vegetables. Plan B: sandwiches - 2 slices toast, ham 15 grams, tomatoes, cucumbers, skim milk drink. C package: 3 TBSP cereal, skim milk, cereal, 20 g, a little bread, lettuce. 1 D package: food steamed stuffed bun, boiled egg (tea), soybean milk. Lunch and dinner A package: 30 grams of wonton noodles, noodles, Chinese cabbage, wonton 4, 1 piece of halide bean curd, fruit. Plan B: 10 dumplings, marinated seaweed, vegetables, fruit. C package: dry block rice noodles, rice noodles, 40 g (dry), bean sprouts, leek, cloves of garlic, soy sauce, sesame oil, salad GanSi 25 charge. Green vegetables, fruit. D package: pho pho soup - 100 grams (sea cucumber, shrimp, meat, bamboo shoots, edible fungus, sesame oil, fruit. C package: 1/2 to 3/4 bowl of rice, can choose. Staple food collocation: stewed beef, beef tendon, xianggu mushroom, konjac; Stuffed cucumber, cucumber, lean lean, konjac; Mashed garlic white meat, lean lean, cloves of garlic, soy sauce; Shredded chicken face-lifts, chicken breast, gelatin, cucumber, ginseng. Grilled fish, Fried chicken, green vegetables, fruit. (3) diet Because modern people eat convenient. All kinds of food widely available, often can not stand the temptation will eat too much. So, establish good eating habits. To prevent accidentally lost shape. Choose more eat less Fried, boiled, steamed, cold food. Eat three meals must, at the same time to master "good for breakfast, lunch eat artful, dinner eat less" principle. You can drink water before eating, or drink a bowl of field first. Do not eat and drink too much. The Fried chicken skin class to eat again. No longer eat three hours before bed.Easy to hurt a man's heart 4 words Fourth: you don't cherish me Girls with a peevish tone such complaints may let the boy feel a little bit more tactful, but if direct seriously said, lethality is dye-in-the-wood. The boy heard this could start thinking, "this is in to compare me with some boys?" Third: I like you, but we break up This sentence is in the words of "boy broke his girlfriend ranking", so the girl say this sentence, oneself also very sad? Time of break up, is often the most easy to see clear of a personal nature. Want to break up but don't want to leave a bad impression to the other side, and say the words, also is a cunning man. Second: with you together very boring To digest "and you together of the time, for me is a waste of life" the words, the boy would have been entangled with "meaningless and I contacts, really?". Two people together to feel boring, girls for a reason. So, don't keep saying so, two people work together to make boring interesting isn't it better? 1 a: see you When two people's congress noisy, lost his head to shout out is the boyfriend heart words. This time, the boy could talk back, but he has already hurt the ropes. Always say such rude words, two people break up feelings hard to fix, broke up to calm the regret. Such examples are common, so no matter how noisy into, don't say. These five words are essentially hurt boy's pride. As can be seen from the results, such little boys hate most is their self-esteem. Even like each other and exchanges between lovers is also independent of two people, also don't forget the "goodwill", this is the secret to a long relationshipNews for Tuesday 18 February, 2014 View all news for Tuesday 18 February, 2014 on one page |
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