Take off on weekend reset diet, New Year fat!Carbohydrate OK & muscle training are only upper body!?
"Weekend reset diet" is a topic that can be a clean body just by working in two days without work. Proposal of dieting method ・ Tetsuro Ishimoto, a female professional trainer, proposed a special menu for Anan. Here, we will introduce the schedule for the first day. Day1 The weekend reset diet has finally started! Meals are OK for all three meals. The muscle training is also fine on the first day and only the upper body, so it may be surprisingly crisp! ? 7:30 If you get up, first measure your weight and body fat percentage. The first thing you get up in the morning is to measure your weight and body fat percentage after going to the bathroom. Let's grasp the current situation before the diet by numerical values. It is also recommended to wear perfect clothes and check where and how hard it is. Why should you measure your weight? Unless you are trained like an athlete, you can think of your weight and appearance in proportion. If you lose your weight a little, your body should be tight, even if you are not too aware, so weight measurement is essential for motivation. 8:00 Breakfast is well -balanced with sugar and protein. Ingesting the carbohydrates that are the energy source of muscle training after breakfast and proteins that are muscular materials. For example, if you are a carbohydrate, you can get one anpan or rice ball, one cup of rice bowl. The protein is made of more than 20g and selected protein drinks and salad chicken. Exercise starts 2 hours after meals. Do your best to do your upper body muscle training! The first day's muscle training is an approach to the muscles of the chest, back, stomach and upper body. Go for 60 seconds x 2 sets. Don't worry about the speed of the training, just move for 60 seconds anyway. [Training1 Table Push -up] 60 seconds x 2 sets of sets are 60 seconds, and even if you say push -ups, the pectoralis major that leads to the decollete line tightening and bust -up. The lower the table, the higher the load. 1. Open your hands wider than your shoulders and get to the table. 2. Slowly approach your chest until you get to the table, and immediately return to your original position. Repeat at your own pace. [Training2 before] The break between 60 seconds x 2 sets is a training to train your back muscles. If the body fat is tightened, the style will look good even if the body fat does not decrease, the posture is beautiful, and two birds with one stone. 1. Raise the heel, sit on a chair with only your feet attached, and put your arm forward. The waist is warped so much that the buttocks come out. 2. Pull the chin and become a stoopy posture, and turn your arms forward while turning your palms out. 3. Pull your arms while turning your elbows so that your palms face inside, pull your elbow diagonally back with your chin pulling and stretch your chest. Repeat 2-3 at your own pace. [Training3 Bicycle Challenge] The break between 60 seconds x 2 set sets is to train the muscles on the front of the stomach 60 seconds, and the muscles beside the stomach can be supplemented to build an ideal muscle to build a constriction. can. 1. Lie on your back and assemble both hands behind your head. Head, shoulder, and scapula a little as if floating from the floor. 2. While swinging the upper body left and right, the lower body moves like a bicycle. Repeat rhythmically quickly with the right elbow, left knee, left elbow and right knee, and elbow and knees. 10:30 Aerobic exercise 30 minutes. In the meantime, don't forget to hydrate. Walk or go up and down. Don't rest on the way and keep moving. Moisture is 1 day, including snacked drinks.Let's get 5L. If you can, use water if you can, and other non -caffeine, non -sugar OK. 12:30 For lunch, vitamins are added to sugar and protein. Carbohydrates and protein intake are the same as breakfast, and in addition, vitamins and minerals are consumed with fruits, and fermented foods such as natto and yogurt. The sugar in the morning was good for white rice, but lunch was NG. Choose carbohydrates with a lot of dietary fiber, such as brown rice and mochi wheat, and get more than 20g of protein. 13: 00-17: 00 As a snack until dinner, let's drink three drinks! Even though it is a snack, it is not a solid product but a drink. Rather than improving the stomach, in addition to the diet effect in the meal, it is a boost for getting thinner more efficiently. There is a secret to drinking and timing. Drink these three snacks! Take unadjusted soy milk between lunch and dinner. Before the second aerobic exercise, drink a caffeine drink to improve the performance, and after aerobic exercise, drink a nutritional drink containing taurine to recover from fatigue. Soy milk is unadjusted, with high protein content (around 10g for 200 ml), nutritional drink is 1000 mg or more, caffeine content is 50 mg or less, and calories are less than 30 kcal. Contains 1500mg of middle and taurine, B vitamin B group. 11kcal. Lipovitan Fine Precious
