35 year old man, just make 4 changes to help you get back to your 20 year old self.

 For men, 35, is the most stressful moments, every day was busy with work, life and family, three point one line in overdraft your body, not married before regular exercise, or a handsome boy, but now you have a beer belly, just want to lie, don't want to move back home from work, physical quality significantly less, often dizziness anaemic.

Obesity, physical decline, shape deformation, which has become a standard for many middle-aged men.

So how do men get back to being 20 after 35?

1. Make it a habit to go to bed early and get up early

Often rest after 2 o 'clock, sleep less than 5 hours a day, such sleep quality is very poor, change the natural physiological law, will accelerate the skin dull aging, is not conducive to the elimination of garbage in the body, but also affect the basic metabolism, directly affect the health of the body.

So change your sleep habits now and go to bed at 11am and wake up at 6am to increase your sleep time to seven hours. Even if you sleep at 12 o 'clock, you still have six hours of sleep.

After a period of adjustment, the quality of sleep will improve, the daily energy level will be more full, depression and irritability will naturally be eliminated.

2. Eat on time

Many men like to stay up late at night and cannot get up early in the morning, so they are in a hurry to go to work, either buying pancakes, buns and soya-bean milk at street stalls or skipping breakfast.

Still like to regard dinner as dinner, often can eat very much, exceeded the food intake of lunch far, abdominal distension feels apparent, affect the morpheus in the evening directly.

If you skip breakfast for a long time, eat dinner as a main meal or eat out frequently, your stomach will be affected and you will be more likely to accumulate fat in your abdomen.

So now it's about eating on time, breakfast before 8 a.m., lunch at 12 p.m., and dinner at 7 p.m.

Make a nutritious breakfast of bread, eggs, fruit and milk.

Make your lunch rich with meat, vegetables, rice and soup.

Eat 7 minutes less for dinner, choose rice porridge, eggs and pickles.

Note: Always eat breakfast and don't overeat dinner.

Smoking and alcohol should be controlled

If you smoke a pack of cigarettes a day, you will have a cough in the morning, black phlegm and can affect the heart and lung function. Second-hand smoke can also affect the health of your family.

If you drink half a catty of liquor or 4 bottles of beer every day and are anesthetized by alcohol every day, the whole person will be in a very bad state, unable to control diet, easy to overeat, become a fat man.

Many middle-aged men do both. Although smoking and drinking can temporarily relieve stress, they are more likely to make you fall into decadence and your health will go from bad to worse.

So now be strict: only smoke 2-3 cigarettes a day, and chew gum when you feel like it. Every day only drink 1 bottle of beer or half two white wine, really want to drink eat melon seeds.

4. Exercise 20 minutes every other day

The first three ways are all about changing your daily lifestyle. If a man wants to regain his youthful appearance, he also needs to join a fitness program.

There are two types of exercise: cardio and freehand strength training.

The selected exercise frequency is: exercise once every other day, 20 minutes each time.

For aerobic exercise, choose "brisk walking, running and skipping rope", and for unarmed strength training, choose "push-ups, squats and sit-ups".

Choose one aerobic exercise and one unarmed strength training movement for each training session, the former exercise time is 15 minutes, the latter exercise time is 5 minutes.

Unarmed strength training movements 100 at a time, divided into 10 groups *10 operations, if you feel difficult, can be halved to 50, divided into 5 groups *10 operations.

Written at the end:

Men at the age of 35 are under greater pressure and are more likely to suffer from physical decline and obesity. First of all, we should adjust our lifestyle, develop the habit of going to bed early and getting up early, eating on time, and at the same time, achieve balanced nutrition and less smoking and drinking. Insist to exercise every other day for 20 minutes, strengthen heart and lung endurance and muscle strength, insist like this for about a year to improve.