2주간 실행계획 : Project Recovery Phase 1 – Physical/Diet/Daily Routine

2-Week Routine – Physical Recovery (Oct 28 ~ Nov. 13)

  • 간헐적 단식 (저녁식사 후 익일 조식까지 미니멈 14시간 유지)
  • 오전 공복 유산소 운동 (취침후 공복상태에서 사이클링 미니멈 35분이상)
  • 간단 근력 스트레칭/운동 (공복 사이클 전후 홈 트레이닝, 미니멀 수준)
  • 식물성 식단 (Plant Based Diet) 실행 (모든 육식, 우유, 지방, Junk 취식금지/식물성 단백질위주)
  • 취침시간 고정 및 업무 중간 휴식/스트레칭 실시
4주 (30일, 10.28일 부터 11월 28일까지) 동안 생활 루틴 변화 이행 현황
  • 간헐적 식사시간 유지 (2번의 ’12시간만 유지’ 제외)
  • 공복 유산소 인도어 사이클링은 2주만 실행
  • 오전 근력/스트레칭 루틴도 2주만 실행
  • 식물성 식단 4주간 엄수 (1번 피자취식 제외, 고기 반찬 금지 엄수)
  • 간헐적 식단 패턴 유지하면서, 낮시간 간식 취식 자유, 스트레스 해소
  • 취침시간 고정 및 업무 중간휴식 제대로 이행 못함

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