High intensity aerobic exercise Day 3 Repeat day 1's loading plan Day 4 High intensity cardio exercise at any time of the day Day 5 High intensity aerobic exercise in morning And exercise to lose weight in the evening. Day 6 Do high-intensity cardio at a convenient time. Today's diet should ensure that the existing weight remaiนักกีฬาns. Day 7 Rest from exercise diet. It's the same as the previous day, however, cardio, aerobic exercise.