The designated seat, a fair diet, you can make the most effective exercise plan. Principle: No additional food supplements are needed, water supply. Recommendation: Drink 150-300 ml of water every 15 minutes. Principle: Medium-term exercise, timely sugar supplementation to prevent hypoglycemia. Recommendation: Sugary drinks or sports drinks can replenish body fluids. Or drink water and prepare foods that absorb sugar quickly, such as jam-filled cookies, dried fruit, cereal nutrition bars, jelly. Principle: For longer workouts, you need to prepare plenty of water and slow-release carbohydrate foods. Recommendation: Supplement with 0.5 premium after 1 hour and small butter cookies, sweet almond fish cake, dairy products, fresh fruit and other slow-release carbohydrate foods. Principle: Depending on your preference, exercise on an empty stomach or eat normally, but ensure adequate hydration before, during, and after exercise without gaining weight. Choice: If hungry, drink beverages like milk, juice, soy milk to replenish fluids and alleviate hunger; adding fiber-rich biscuits or bread is also good. Principle: Complete lunch 3 hours before exercising, and hydrate. Non-fat gain choice: Eat grains or other carbohydrate-rich foods to boost energy for exercise. If doing muscle training, consume more protein-rich foods like seafood or low-fat yogurt to help muscle tissue growth. Principle: Exercising within one hour after eating can easily cause fatigue because oxygen-rich blood goes to muscles instead of aiding digestion in the gastrointestinal tract. It's better to exercise 3 hours after dinner. After exercising, moderately replenish water, avoid overeating to not affect digestion and sleep. Non-fat gain choice: For dinner, choose grains, fresh fruits, starchy vegetables, etc., which maintain endurance without causing weight gain. Control the volume since metabolism is lower at night, and excess calories are easily stored. If skipping dinner, consider raisins, active supplements, or low-fat bread and yogurt. Principle: Focus on low-fat carbohydrates. These foods are easy to digest and provide carbohydrates as energy during exercise. Recommendation: One starch-based main dish or other grains; two fruits. Principle: Supplement alkaline foods. After exercise, a large amount of acid from the breakdown of sugars, fats, and proteins in the body causes muscle soreness and fatigue. Eating high-sugar acidic foods like meat or drinking Coca-Cola increases blood acidity, exacerbating muscle pain and hindering fatigue relief. Recommendation: Choose drinks like milk, soy milk, tea, orange juice, mineral water, and plain water. Beans are good food choices.
1. Type A: Less prone to obesity, with less developed fat and muscle. Best suited exercise: Dumbbell training to strengthen the body. Most matching diet: Few taboos. Even slightly protein-rich foods can be consumed to enhance muscles.
2. Type B: Muscles are average, with a clear body outline. Only moderate exercise is needed to burn excess fat for a more attractive physique. Best suited exercise: Aerobic exercise to burn calories and improve stamina. Exercise volume: Three times a week, about 30 minutes each time. Most matching diet: Avoid high-fat foods, fries, cream, and desserts.
3. Type C: Robust, prone to obesity. Effort is required to maintain the body and prevent excessive fat accumulation. Best suited exercise: Three times a week, one hour of aerobic exercise to burn fat and slim the body. Additionally, dumbbell training after three months of aerobic exercise. Most matching diet: Avoid fried foods and high-fat meats, prefer vegetables and seafood.
2. Steak and other protein-rich foods: The protein in steak helps build muscle strength.
3. Almonds: Almonds contain magnesium. Studies show that magnesium intake generates 20% more strength than other supplements.
4. Broccoli: The vitamin content in broccoli is the highest among vegetables. Half a head of broccoli contains 60 mg of vitamin C. Studies find that athletes who supplement with vitamin C have less muscle damage after exercise compared to those taking other supplements.
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