Wang Shangliang recently discovered a strict problem, she discussed it with Zhang Aiqing, a small cashier in the finance department, and the two hit it off, thinking that this problem is quite strict and must be taken immediately, otherwise the consequences will be very strict.

In order to avoid the consequences of Yan zhòng, Wang Shangliang and Zhang Aiqing, two beautiful women, formulated a detailed and careful plan, which must be implemented immediately and must be put into action immediately.

Gao Feng ran back from Tulou Town, since Gao Feng was promoted to the executive manager of the material department, Comrade Gao Feng has more free time, he has the habit of getting up early, going out for a run after getting up early, ten kilometers of cross-country every day, sweating and then taking a shower before going to the canteen for breakfast.

After Gao Feng's cousin Qu duckweed helped cook in the canteen of the project department, Gao Feng had another convenience, and his cousin Qu duckweed gave him a good breakfast every day, he only needed to open his mouth to eat, and he didn't have to wash the bowl after eating, and his cousin Qu duckweed wrapped him round.

The people in the project department are envious and jealous again, and having a cousin is happier than not having a cousin.

It's the same today, Gao Feng just walked into the cafeteria, breakfast was set on the table, cousin Qu Duckweed looked at him with a sweet smile, and greeted her newly-knotted cousin from afar: "Cousin, you're here, are you running again, you have to be careful, don't run too hard, and wear a mask when you go out, the air quality is not good now, what 2.5 is very bad, I bought you a mask, and you will wear it tomorrow when you go out for a run to prevent dust." ”

Qu duckweed didn't buy a mask, she bought a pack of new masks, Gao Feng smiled: "Duckweed, what kind of mask to wear, your brother is not a pampered person, and your brother has no habit of wearing a mask when he goes out, but I have to thank you, and I still want to buy a mask for my brother." ”

Qu duckweed pouted and blamed him: "Cousin, this has nothing to do with pampering, this is not a matter of habit, the key is that the air quality is too poor now, the dust in the sky and the flying flotsam of poplars and willows, you see how many people wear masks, what if you wear them, you won't be ugly!"

Gao Feng laughed: "Haha, duckweed, your brother can only be more handsome when he wears this mask, if he wears a big white coat again, he will be an angel in white, I will listen to you, and I will be an angel in white from tomorrow." ”

Gao Feng's joke also made Qu duckweed laugh happily, she urged Gao Feng to eat breakfast quickly, it was cold after a while, Gao Feng sat down to eat breakfast, he just picked up the chopsticks and his lips touched the edge of the porridge bowl, two girls rushed in and shouted at him.

"Surnamed Gao, shut up, you can't eat!"

Gao Feng was startled, turned his face and looked, the two girls who rushed in were Wang Shangliang and Zhang Aiqing, Gao Feng frowned and asked: "Two beauties, what are you doing here, why don't you let me shut up, why don't you let me eat!"

The two beauties brought the breakfast in front of Gao Feng back to the cafeteria, and couldn't help but say that they took him away from the cafeteria: "The surname is Gao, you just need to listen to us, we let you go east, you will go east, don't ask why, you don't have the right to ask." ”

Gao Feng was like being captured by two beautiful women, and he was put back in the material department, and he also found that a detailed weight loss plan was posted on the wall of his desk, listing a large list of plans.

1. Aerobic training program: treadmill brisk walking or elliptical machine (temporarily exempted due to lack of funds)

4-5 times a week, 40-50 minutes each time.Distance 4-6 km.Heart rate control at 220-age x60-70%

2. Strength training program circuit training method:

Before each workout1, jog on the treadmill for 10 minutes to warm up2, and stretch the muscles of the whole body with static stretching

Leg training on the first day

Smith Half Squat: 15-20RM (reps) x 3 sets (60-90 seconds rest between sets)

Seated leg raises 15-20RM

Leg flexion and extension 15-20RM

Leg curl 15-20RM

The next day, chest and shoulder training

Incline dumbbell press 15-20RM

Up-tilted dumbbell flying bird 15-20RM

Seated dumbbell press 15-20RM

Standing dumbbell side lift 15-20RM

Day 3: Back Training Day

Pitch barbell rowing 15-20RM (reps) x 3 sets

Pull down 15-20RM anteriorly

Seated apparatus rowing 15-20RM

Dumbbell after flying bird 15-20RM

Day 4: Arm training day

Seated dumbbell alternate curl 15-20RM (reps) x 3 sets

E-Z barbell curl 15-20RM

The tensile device bends 15-20RM

Seated dumbbell neck back arm flexion and extension 15-20RM

Rope down 15-20RM

Day 5 Abdominal Training Day

Sit-ups 15-20RM (times) x3

Supine leg press 15-20RM

Twist sit-ups 12-15RM

12-15RM from both ends

Three: Fat Reduction Diet Plan:

Breakfast 8:00, 250ml skim milk, appropriate amount of vegetables and fruits, 2 slices of whole wheat bread, 2 egg greens

Add meal at 10:00 and a banana

Lunch 12:00, staple food 75g, meat 50g, vegetables 150g (preferably raw or

Fruits without oil) to taste

Add a meal at 15:00 and a glass of juice

Dinner 18:00, staple food 50g, vegetables 150g, fruit to taste

Diet vegetables: cucumbers, celery, leeks, cabbage, greens, lettuce

Slimming fruits: apples, oranges, peaches

Four: Sleep: 7-8 hours a day

As soon as he looked at the weight loss plan on the wall, Gao Feng was happy: "Haha, don't you two want me to lose weight, do you want to lose weight by looking at my muscles?"

The two beauties crossed their waists at the same time: "The surname is high, you are embarrassed to say, you didn't see it, you didn't find it, you have two key parts developed, you have a small belly, and your butt is also big!"

The two beauties also lifted Gao Feng's clothes, revealing his abdomen, and Gao Feng smiled: "Yes, I have a little belly recently, and I didn't have a beer belly before." ”

The two beauties glared at the same time and admonished Gao Feng: "The surname is high, so from now on, you must start the weight loss action according to this schedule." ”

Gao Feng's face was as bitter as a bitter gourd: "Two beauties, if you let me follow this plan, then I don't want to die of exhaustion and starvation." ”

The two beauties hugged their arms and said: "The surname is high, for the sake of your health, no matter how hard and tired you are, you have to strictly implement this weight loss plan." ”

The weight loss plan began under the death of the two beauties, and the peak could be dizzy and dizzy in the morning, and he panicked several times that he wanted to go to the toilet to find food without success, and the two beauties were like two door gods, guarding the door of the material department.

It's really strange that no one came to the material department this morning, and Comrade Gao Feng couldn't even find the slightest chance to sneak away, and it wasn't until more than 11 o'clock in the morning that a person from the material department walked in, and that person went straight to the peak.

"Manager Gao, I'm here to send you an invitation, I'll get married tomorrow, welcome Manager Gao!"

This is a young man, about twenty-five years old, Gao Feng didn't know him at all, and he had never met, Gao Feng's brows furrowed: "May I ask who you are?"

The young man smiled and said, "Manager Gao, I am Xiao Wang of Liangchang, you must come tomorrow!"

"Oh, you are the little king of Liangchang, then congratulations on your new marriage, I wish you an early birth of a noble son, an early birth of a noble son!"

Manager Gao hurriedly shook the hand of the young man affectionately, and said some words of blessing, that Comrade Xiao Wang put down the invitation and turned around to send an invitation to Wang Shangliang and Zhang Aiqing, and then turned around and left the material department.

"Two beauties, who is this little king of Liangchang?"

The two beauties hummed with their noses together: "Hmph, you don't care who he is, someone sent you an invitation, and you have to give someone a gift." ”

"Oh, with the salute, how much is it going to be?"

The two beauties replied to Comrade Gao Feng: "Eight hundred at the leadership level, five hundred at the ministerial level, three hundred at the manager level for you, and one hundred for our ordinary clerks." ”

As soon as the two beauties finished speaking, Xiong Erwei jumped up: "Then what level am I?"

"Hmph, of course you're a minister, you have to take five hundred. ”

The two beauties replied at the same time, and Brother Xiong jumped higher than just now: "Ah, I'm also a minister, and I'm going to take five hundred, it's too much." ”

At this time, there was another person from the material department, and there was a young man, who was also twenty-five or sixteen years old, and when he entered the material department, he sent invitations one by one, with a smile on his face: "Hehe, Minister Xiong, Manager Gao, and two beauties, I am the Xiao Wang of the sixth team, I will hold a wedding tomorrow, everyone must appreciate the light, and the face must be appreciated!"

The four of them greeted together: "Oh, you are the little king of the sixth team, then congratulations, I wish you an early birth of a noble son, an early birth of a noble son!"

The kid smiled even more happily: "Hehe, borrow your auspicious words, you must be born early, you must be born early, you must be born early, you must not forget jì You must arrive early tomorrow!"

Xiao Wang of the sixth team just went out for five minutes, and the material department walked into a young man again, holding a large handful of red wedding cards in his hand, and greeted him before he entered the door: "Ministers, managers, beauties, I am Xiao Wang of the mixing station, I am going to hold a wedding tomorrow, I will send you an invitation." ”

"Oh, you are also Xiao Wang, you are also going to get married, then congratulations, I wish you an early birth of a noble son, an early birth of a noble son!"

The four people in the material department took the invitation from others, and congratulated them together, Xiao Wang of the mixing station left the material department again, he just left the front foot, and two young men came in, and two of them hugged their fists to the four people in the material department.

"Haha, comrades, the two of us are also here to send invitations, we will have a wedding tomorrow!"

"Hey, where are you two little kings, why is it your surname Wang's wedding tomorrow, then I wish you an early birth of a noble son, an early birth of a noble son!"

The two young men were happy together: "Haha, I am the Xiao Wang of the fourth team, I am the Xiao Wang of the second team, the two of us act relatively quickly, we are both unmarried and pregnant, this is not about to give birth, so the mother-in-law is forced to get married, you must come tomorrow to enjoy your face!"

Five Xiao Wang came in the morning, and all five of them will hold a wedding tomorrow, but Comrade Xiong Erwei is distressed, he will pay 2,500 yuan a day tomorrow, but he can only drink a happy wine, how can this business be considered a loss.

The same is true for Manager Gao, none of the five Xiao Wang know each other, and they have to take 1,500 yuan if they haven't even met.

Wang Shangliang and Zhang Aiqing also had bitter faces, the two of them were indignant, why should they get married, why should they give them a gift, we have to come back for this ceremony, and the two girls forced Comrade Gao Feng in a corner.

"The surname is Gao, let's get married tomorrow and take back this gift money. ”

Gao Feng smiled: "Okay, if I marry the two of you, then I have to hold four banquets and let them return the gift twice." ”

The two beauties frowned: "The surname is high, how can it be four wine banquets, how can you return the gift twice?"

Gao Feng said: "Isn't it two times when I marry the two of you, and then I divorce the two of you again, isn't it two more times, so it's a total of four banquets." ”

"The surname is Gao, you bastard, who will let you divorce again after marrying you!"

As soon as the two beauties heard this, they opened their mouths and went towards Gao Feng, forcing Gao Feng to flee in a hurry, and as soon as he fled to the door of the Ministry of Materials, he was pushed back with a gun to his head: "The surname is Gao, let me ask you, if I marry you, how many banquets will you have, and will you hold a divorce banquet?"

Gao Feng replied: "Hehe, Sister Xiaoyue, I will only hold a banquet once when I marry you, and only once in my life, and I will never hold a divorce banquet again." ”

Wang Xiaoyue patted Comrade Gao Feng's face and said proudly: "Well, this is about the same, even if you are a kid." ”

When Wang Xiaoyue took the pistol away, Gao Feng smiled evilly and said, "Sister Xiaoyue, you just held the gun against it, I don't know if you can do it?"

"The surname is Gao, you are a bastard, two sisters, don't let him go. ”

The three beauties opened their mouths together and ran towards Gao Feng, Wang Shangliang and Zhang Aiqing bit their two arms, Wang Xiaoyue bit Gao Feng's back, and suddenly Comrade Gao Feng cried wolf.