Globally recognized schedule for the most profit-reducing
Your war with fat started from the moment you opened your eyes in the morning. How to play a beautiful 24-hour slimming defense battle? Let this article give you the best battle guide!
6 ~ 9: Get up for dinner
1. Drinking a cup of warm water after getting up will help you to quickly replenish water, increase your metabolism and reduce the risk of diseases such as stroke.
2. Protein intake for breakfast is very important for reducing fat. Guarantee at least 20~35 grams of protein intake, choose eggs, dairy products, lean meat, whey protein powder and other high-quality breakfast protein sources, not only can help you prevent muscle breakdown, improve metabolism, but also enhance satiety.
3, coffee helps refresh and promote fat burning. If you like coffee, choose black coffee, which has lower calories than other coffee.
4, breakfast is a good time to eat fat, quality breakfast is divided into 3 parts: high protein, moderate fat and lower carbohydrates. Good sources of fat include almonds, walnuts, and avocados.
9 ~ 12 o'clock: work and rest
1. When you work, you can get up every 20-30 minutes. It can be a simple stretch or a few laps in the corridor. This can help you relieve work stress, increase metabolism, and burn more calories.
2. Drink plenty of water. Your minimum goal is to consume 40ml/water per kilogram of body weight per day. During the fat loss period, your full-day drinking can even be as high as 4L.
12 ~ 14 o'clock: lunch time
1. Drinking 2 glasses of water half an hour before lunch helps to increase metabolism, increase satiety and help you eat less food.
2, lunch should be rich in nutrition, including staple food, vegetables and protein foods. The main food is mainly low-GI foods, such as oats, brown rice, sweet potatoes and other coarse grains; protein foods are mainly high-quality meat such as chicken, beef and fish, and eggs and dairy products. Do not eat too much staple food for lunch, which will increase your sleepiness and affect your afternoon study and work. You should consume more protein.
3, after lunch, you can properly move your muscles, such as walking. If you are very energetic, you can also have 10-30 minutes of general exercise, such as cycling training (after 30-60 minutes after lunch).
14 ~ 17: Don't forget the lunch break
1, the best time is 2 to 5 pm, less than 30 minutes during this time, can effectively improve the brain's sensitivity and supplement sleep. If it is not convenient to take a lunch break during this time, you can also look for other time periods and take a nap for 10-15 minutes.
2, pay attention to your drinking water, drink plenty of water!
3. If you want to add food in the afternoon, please choose high-protein, low-carbon food, which is more beneficial to your health and reminders.
17 ~ ***: After dinner, go to exercise
1, do not think that weight loss should not eat dinner! Your dinner should be equally rich in the case of ensuring that the heat is not exceeded throughout the day. The dinner plan is similar to lunch, you need to get enough vegetables. Generally, from the visual point of view, the area of ​​vegetables should be twice as large as the staple food.
2. You can start exercising 30-60 minutes after dinner! Before that, you can pack your fitness bag and go out 10 minutes earlier. Studies have shown that the best exercise time is 16-20 points, which is the highest temperature in the day, during which exercise can help you get twice the result with half the effort.
3, although the best exercise time is 16-20 points, but for office workers, this time is not easy to grasp. You are free to change the period of exercise, but don't forget to stretch and relax after exercise. Conditional fitness, it is recommended to add 20-40g of whey protein after exercise.
21 ~ 23 o'clock: ready to sleep
Good quality sleep is very important for reducing fat. The following 5 tips can help you get better sleep:
1. Do not drink alcohol before going to bed: Alcohol is a central nervous system inhibitor that allows you to fall asleep faster and stays deeper in 1-2 hours, but this state does not last long. Because after 1-2 hours, alcohol can cause sleep disorders, disrupting the REM sleep stage (the most important stage of sleep);
2, tighten the curtains: reduce the light level of the bedroom, can prevent the entry of blue light, blue light will promote the body to reduce the secretion of melatonin, so that you become more awake;
3, go to bed 20 minutes before going to bed: sleep on a bed is not possible for most people. If you are going to sleep at 11 o'clock, going to bed at 10:40 is a good choice (preferably with a book to go to bed, not a mobile phone or ipad);
4, maintain a good bedroom temperature: the bedroom temperature is too high for sleep. The temperature in the bedroom should be slightly lower than the temperature in other areas of the home;
5, relax muscles 15 minutes before going to bed: start from the toes, first tighten the muscles and then relax, help to enhance sleepiness and improve sleep quality.
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