Aerobic

20 minutes

Seated Barbell Twist

150 times on one side!

Nutritional supplement before and after exercise
Pre-workout

L-carnitine

1 pill (if you are a bodybuilder, take 2 pills)
Function: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.

Green tea

a cup

Function: Increase fat metabolism rate, increase exercise efficiencyfat energy consumption during the process.

< br style="padding: 0px; margin: 0px; " /> Creatine

5 grams (if you are a bodybuilder, eat 5 grams after exercise)

Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.

After workout

Milk protein powder

2 scoops (if you are a bodybuilder, you can add 3-4 scoops)

Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.

Glutamine

5 grams (if you are a bodybuilder, eat another 5 grams before exercising.)

Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.

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