در یک ماه با هم 5 کیلو کم کنیم (روز ششم)

0:00-Starting the vlog and abdominal vacuum 0:36-Weighing on the sixth day 0:40-Good morning 😌🥰What should I eat for breakfast? 0:50-Today's plan 01:15-Breakfast details 01:36-Preparing lunch for myself and Ammar 01:51-Our lunch details and tips 02:00-Important, be sure to watch🥰😌😂 03:20-What does my lunch taste like? How do we make yogurt chicken? 04:20-Answering your comments and questions, honey🥰 09:00-How do we increase our metabolism? 11:39-Club and warm-up 12:00-Start of workout 12:33-My workout was full-body 12:55-Happy after workout 13:21-Iranian omelette diet dinner 1 week 3 to 5 sessions of resistance training. The more muscle you have, the more calories your body burns even at rest. 2. Eat enough protein About 120 to 130 grams of protein per day is a good goal for you. Protein uses more energy to digest than fat and carbohydrates and helps maintain muscle. 3. Don't cut calories too low Very low-calorie diets (for example, less than 1200 calories for a long time) can reduce the body's energy expenditure. For you, usually about 1600 to 1800 calories, along with exercise, will create a more sustainable trend for fat burning. 4. Increase your NEAT Walk more. Take the stairs. Get up and move around between tasks. These small activities can burn hundreds of calories a day. 5. Get enough sleep Get 7 to 9 hours of quality sleep. Lack of sleep increases appetite and impairs metabolic function. 6. Drink enough water Dehydration can reduce your body's performance and exercise. Try to get about 2.5 to 3 liters of fluids per day (more if you sweat a lot). 7. Caffeine in moderation Coffee before a workout can * slightly increase energy expenditure and exercise performance, but the effect is relatively limited