健身达人的减肥秘籍，一周瘦身计划大揭秘英文双语对照

健身达人的减肥秘籍

想要拥有完美的身材，不仅需要坚持健身，还需要科学合理的饮食和生活规律。下面就为大家揭秘一位资深健身达人的一周瘦身计划，助你轻松瘦身。

周一：有氧运动+核心训练

早餐：燕麦片/全麦面包+鸡蛋+蔬菜沙拉
上午加餐：核桃/杏仁
午餐：烤鸡胸肉+糙米饭+蔬菜
下午加餐：水果
晚餐：鱼肉/瘦肉+蔬菜

运动计划：45分钟有氧操，腹肌和腰部核心训练

周二：高强度间歇训练

运动计划：20分钟HIIT训练+20分钟重量训练+10分钟拉伸

周三：瑜伽+有氧运动

早餐：水果麦片/全麦吐司+酸奶
运动计划：60分钟瑜伽，30分钟有氧运动

周四：游泳+重量训练

运动计划：60分钟游泳，全身重量训练

周五：有氧运动+核心训练

早餐：全麦面包+煎鸡蛋+水果
运动计划：45分钟有氧操，腹肌和腰部核心训练

周六：户外跑步+瑜伽

上午：40分钟户外跑步
下午：60分钟瑜伽

周日：休息日

放松休息、适当散步或进行轻柔拉伸

以上计划每周重复，配合合理的饮食，坚持下来，就能看到明显的减肥效果了。

希望这份减肥计划能对大家有所帮助，坚持就是胜利！

感谢你看完这篇文章，希朥可以为你的健身之路提供一些参考和帮助。

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英文翻译对照，仅供参考

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Fitness amounts to book of secret reducing weight

Want to have perfect figure, need to hold to fitness not only, still need scientific and reasonable food and life rule. Secret is uncovered for everybody below the plan of a week thin body that a senior fitness amounts to a person, aid you relaxed thin body.

Zhou Yi: Motion having oxygen + core trains

Breakfast: Oatmeal / whole wheat bread + egg + vegetable salad
Add meat in the morning: Walnut / almond
Lunch: Flesh of the chicken breast that bake + unpolished rice meal + vegetable
Add meat afternoon: Fruit
Dinner: Cruelly oppress / lean lean + vegetable

Athletic plan: 45 minutes have oxygen to hold, abdominal muscle and lumbar core train

Zhou Er: High strenth intermittence trains

Athletic plan: 20 minutes of HIIT train + 20 minutes of weight train + 10 minutes of drawing

Zhou San: Gem gal + motion having oxygen

Breakfast: Fruit cornmeal / whole wheat says department + yoghurt
Athletic plan: 60 minutes of gem gal, 30 minutes have oxygen campaign

Zhou Si: Swim + weight trains

Athletic plan: 60 minutes swim, systemic weight trains

Zhou Wu: Motion having oxygen + core trains

Breakfast: Whole wheat bread + decoct egg + fruit
Athletic plan: 45 minutes have oxygen to hold, abdominal muscle and lumbar core train

Saturday: Outdoors ran + gem gal

In the morning: 40 minutes of outdoors ran
Afternoon: 60 minutes of gem gal

Weekday: Playday

Loosen rest, take a walk appropriately or undertake gentle drawing

Above plans to repeat every week, cooperate reasonable food, insist to come down, can see apparent effect reducing weight.

Hope this plan reducing weight can be helped somewhat to everybody, hold to even if win!

Thank you to read this article, rare can think the road of your fitness provides a few reference and help.