Good ** highlight your delicateness, but a good figure really shows your unique temperament, if you want to have a tight good body, you only need 6 steps, do it, you are the brightest boy on this street.
The first step is to get rid of the Xi of staying up late. Don't look at your phone two hours before bedtime, expose yourself to blue light, try to go to bed before 12 o'clock, preferably before 11 o'clock, and get enough sleep for 8 hours. Only when you have slept enough can you proceed to the second step.
The second step is to remove all refined snacks outside of your three meals, including fried foods and late-night snacks. Including but not limited to: milk tea, cakes, desserts, potato chips, drinks, etc. Many people want to quit junk food, but if you don't get rid of the bad Xi of staying up late, it's impossible to quit. Only with a regular schedule can you control the ** of refined food.
The third step is to learn how to match three meals. For breakfast, there should be five categories: eggs, milk (can be replaced with sugar-free soy milk), fruits and staple foods, and nuts. Chinese meals should have vegetables, staple foods and meat, and pasta should be eaten a little less. It doesn't include bread, bread, or big leba, which are also semi-processed and have a surprisingly high number of calories. Eat every meal to be full, keep a slight feeling of hunger 2 hours before going to bed to sleep, it is difficult to maintain a good figure when sleeping without hunger.
Step 4: Insist on aerobic exercise 3 times a week, about 40-60 minutes each time, and control the heart rate at 120-140, continue without interruption. The types you can choose include but are not limited to: climbing stairs, climbing, elliptical machines, cycling, brisk walking, running, swimming, jumping exercises, skipping rope, dancing, rowing machines, etc., whichever is good to stick to.
Step 5: Insist on strength training 3 to 4 times a week, twice for the hips and legs, and once or twice for the upper body. Glutes You need to master these movements: barbell deadlift, barbell squat, barbell hip push, crab step, Bulgarian squat. For the upper body, you need to master these movements: kneeling push-ups, dumbbell side raises, dumbbell shoulder presses, leaning dumbbell rows, and lat pulldowns. Don't paddle every time, control it to about 40 minutes, so as to control the fatigue, strength training is not the more you practice, the more ruthless the better.
The final step is to achieve progressive overload in strength training. It means that you have to continuously improve the weight and capacity of your training, you have to increase the average weight of your squat deadlift and hip press to more than 50 kilograms to do the group, you can start with 10 kilograms, feel relaxed and slowly increase, after a few months there will definitely be the "vest line" you want.