28 days weight loss training camp

Nowadays, there are more and more fat people. Some are caused by eating too much, and some are caused by unhealthy diet. In fact, if you want to lose weight, you can also divide it into four stages according to the menstrual cycle. In the 28-day menstrual weight loss, different dietary weight loss methods and exercise weight loss methods are used to help you lose weight quickly.

The 4 stages of menstruation - all have suitable body shaping exercises and diet combinations

During a woman's 28-day menstrual period, the body's hormones change, often leading to metabolic disorders. By arranging coordinated exercise and diet according to the physiological characteristics of each stage, the effect of fat loss can be stabilized and improved.

DAY1~7 is the menstrual period: the quiet stage of rest

Characteristics of the human body: When menstruation comes, it is very easy to get edema and fat loss will stagnate.； Sluggish basal metabolism ； Breast pain. mild backache ； Skin looks dry and lacks radiance.

Diet suggestions:

You should eat more: iron-containing foods, such as beef liver, kelp shreds, pig's blood, broccoli, grapes, etc., but the portion size of each meal should be controlled.

Don’t eat: Ice products and cold foods (melons, vegetables, cabbage, citrus, sashimi, etc.) will prevent menstruation from being discharged satisfactorily, and will also reduce basal metabolism, which is not good for fat loss.

Suggestions for fitness exercises: Avoid violent and excessively vibrating fitness exercises； Lead with relaxing stretching exercises ； It is recommended to exercise for about 20 minutes every day ；

＊The most important thing＊

When you are already in your menstrual period, please give your body more rest, pay attention to the intake of iron-containing foods, and exercise to relieve the dominance of exercise.

DAY7~13 Mid-late period: the best time to lose fat

Human body characteristics: human body temperature is higher； Basal metabolism acceleration ； Skin becomes more delicate and shiny ； The best golden stage for fat loss ；

Diet suggestions:

With proper diet control, it is very easy to lose weight； The total daily caloric intake is controlled from 1500 calories to 1000 calories, and the caloric value is reduced by 500 calories per day. You can lose 0.5~1kg of fat in a month.

You should eat more: It is less likely to be hungry after eating high-protein foods, such as hard-boiled eggs, boiled chicken, fish, yogurt, etc.； It is beneficial to repair the human body, grow muscles, and make the human body firm.

It is advisable to eat less: high-fiber foods, such as rice, toast, noodles, birthday cakes, etc.

Taboos: Fried foods are a taboo for your body shape. The food method is to eat it raw or as a cold dish with natural fruit enzymes, or steam, blanch, or roast without sauce. Vegetables should be eaten raw or stir-fried with half water and oil.

Fitness exercise suggestions: High-strength fitness exercises can be carried out. The main effect is sweating, fat loss, and sculpture bodybuilding is the best. It is recommended to exercise three times a week, for more than 30 minutes each time. ＊The most important thing＊

The middle and late menstruation period is the best opportunity to lose fat! Pay attention to diet control and carry out high-intensity fat-burning exercises.

DAY14~20 Ovulation period: the stage of gradual fat loss

Characteristics of the human body: Entering the fast phase of fat loss, slower but sustained and reasonable； The skin just begins to appear greasy, dark yellow, acne, and roughness. ； The energy is very good and the appetite is gradually increasing. Be careful not to increase the appetite suddenly.

Diet suggestions:

Eat more: When your appetite increases, choose more low-calorie and high-fiber foods: fairy grass, konjac, spring bamboo shoots, fungus, celery, etc. to continuously increase your feeling of fullness.

Taboos: Avoid spicy foods that cause heat, such as chili peppers, shallots, garlic, callus, ginger slices, and cinnamon powder.

Fitness exercise suggestions:

Taking advantage of the ovulation period, it is recommended to do more leg-slimming exercises. Doing exercise at this time consumes 16% more calories than usual, reduces more fat in the calves, and prevents edema. ＊The most important thing＊

During the fast period of fat loss, the actual effect is slower. At this time, the appetite will be better, so be careful not to increase the appetite suddenly.

DAY21~28 Early menstruation: the most swollen stage of the human body

Characteristics of the human body: Entering the slow phase of fat loss, and even gaining weight due to edema； Full coverage of sebaceous glands, abundant pigment metabolism, stratum corneum deposition, enlarged pores, acne and acne on the face ； Due to the abundant endocrine function, it is easy to be impatient and restless. At this time, various physical and mental discomforts are collectively called "premenstrual syndrome".

Diet suggestions

You should eat more: foods that can reduce dampness and reduce swelling, such as barley kernels, mung beans, red beans, winter melon, etc.

Peanuts, almonds and other magnesium-containing foods are helpful in eliminating edema and can supplement the nutrient magnesium that is often lacking in the body with menstrual syndrome. A lot of calcium helps the menstrual cycle go forward, such as low-calorie dairy products such as yogurt and cheese.

Exercise suggestions: Due to the tight effect of male hormones, you may feel that your breasts are "a little swollen" before menstruation. You can do more breast expansion and breast lifting exercises to keep the breasts and lymph nodes unobstructed, which is beneficial to cancer prevention and breast development. ＊The most important thing＊

The menstrual period is coming again, and it is very easy to get edema. It is normal to gain weight at this time. Body shaping exercises are mainly edema and breast enlargement exercises.