A friend, male, 40 years old, is busy all day long, entertains a lot, healthy, fair weight, but tends to increase, every possible way to find time to exercise 2 or 3 times a week, about 1 hour each time.

　　 1. Don’t forget to eat staple food at any time, the best combination of thickness and thickness, but don’t eat fried ones (such as scallion pancake).

　　 2. The meal after fitness exercise must be based on staple food, which helps to improve physical strength and exercise effect.

　　 3. Don’t eat any fried, over-oiled dishes, whether it is fried meat or over-oiled vegetables (such as Di San Xian, eggplant box, etc.).

　　 4. The daily recipe should include at least two of the three types of milk (half a catty), eggs (1), and soy products (2 two).

　　 5. Eat meat every day (two to three two), fish, chicken, pig, cow, sheep, etc. If you can choose, fish and seafood are better. The rest of the meat must be lean, the leaner the healthier.

　　 6. Every meal must have at least two kinds of vegetables (total amount is about 1 kg per day); fruits are about half a catty per day.

　　 7. If you can’t quit drinking, you must quit all drinks-except for bottled water and sports drinks.

　　 8. Drink plenty of water, at least 1500 ml (6~8 cups) per day.

　　 9. When fitness exercises become a habit, supplementing with vitamin C antioxidants should also become a habit. It is recommended to take vitamin C 400 mg (4 capsules) every day; you can also take vigorous stretching on the fitness day (vitamin C effervescent 1 tablet (1000 mg of vitamin C). Note that you can only choose one of these two suggestions.

　　 10. Whether the total amount of food is appropriate depends mainly on whether the weight is appropriate. Fat and thin means that the total amount of food is appropriate. The calculation method of suitable weight is: suitable weight (kg)=height (cm)-105. The weight should be controlled within the range of "appropriate weight" ± 10%.