Increasing training frequency
If you have 6 or 7 times a week to lower the amount of training, which can greatly speed up your metabolism. During a training exercise to minimize the number of training sites, so that will help you to prevent over-training and fatigue. Example, Monday train chest, abdominal, Tuesday is back, Wednesday is legs, legs, abdominal muscles, Thursday workout shoulders, trapezius, Friday workout triceps, abdominal muscles, brachial two Saturday training muscles, arm muscles. Sunday day off.
Follow the 1 / 2 the principle of
The daily consumption of carbohydrates to eat half the standard amount, and mixed into half a glass of low-calorie vegetables, such as green beans, broccoli, cauliflower, onions, bell pepper or lettuce, etc.. Low-calorie vegetables instead of carbohydrates like rice, potatoes or pasta high-calorie foods, so you can quickly replenish their energy, but also no longer need to add a second.
And his own comparative
Every 7 to 10 days to comment and do not find a trusted friend, or similar to a person, you will stand by its own according to a high degree of difficulty bending or snapshot. Put it that only you can see every day places. If you have made progress, and this photo will inspire you to continue, but if you eat well, it will play the role of a wake-up call: If you want to thin, it is necessary to change the current dietary and exercise habits.
Drink Fiber Drink
Fiber is like a sponge, in the stomach Xizhu water, but the stomach contains a lot of water will increase satiety. Fiber can improve the appetite control hormones, so that you eat less, and does not feel the hunger and malnutrition. The protein meal before going to bed before, it is best to drink a simple sugar-free fiber drink everyday.
In the three hours before going to bed, do not eat carbohydrates: in the stomach is full of food nap be able to prevent the release of growth hormone, this hormone to increase muscle and burn fat. So it is best consumed a small portion of lean protein (about 20 ~ 30 grams), such as an egg, low-fat cottage cheese or casein protein powder drinks