First, set a goal.
Gym training, you have enough space and equipment to train, you can choose aerobic or anaerobic training methods. To achieve the best results, we must first plan the training objectives according to the current figure, training ability and time. You can gain 5 kilograms if you are thin. If you have enough time, you will have enough time to train in the evening and your diet needs to be increased. If you are a family member who needs to lose weight, you can do more aerobic training. Diet also needs to be controlled. Avoid frying with less oil and salt. Training goals need to be set according to your actual situation, such as losing 30 pounds in three months and building the vest line of abdominal muscles in three months. If such a training goal is not completed, it is easier to give up.
Two. Make a training plan
? You need to focus on one training mode as much as possible, either to gain muscle or to lose fat. Don't combine the two, or the training amount will exceed the standard, because the cycle time you set is very short. You should understand: although there are three months, the actual training plan is carried out according to the weekly plan. Usually 4-5 times a week. Training every day is obviously more difficult. You can't guarantee that you are in good condition every day. Therefore, the corresponding training plan is related to muscle gain and fat loss training.
1, muscle training
Within three months, you can use dumbbell training in the early stage, barbell training in the middle stage, and combine dumbbells and barbells in the later stage. Train according to the pattern of chest, shoulders, back, legs, arms and abdomen. Train five times a week and take two days off. You can choose 4 training moves, and 5 groups/12 training moves will take about 50 minutes.
2. The training intensity of reducing fat is from low to high.
Train 4 times a week and rest once every other day. Aerobic time after training is more than 40 minutes.
3, diet training plan
Whether you gain muscle or lose fat, you should ensure three meals a day and add some extra food at the same time. The biggest difference between the two is diet and intake. The intake of fat-reducing meals can be lower, with protein and high-fiber foods as the main foods. The intake of muscle-building meals can be higher, mainly by eating more carbohydrates and protein food. Three months can only be regarded as a surprise operation, and it can't train an ideal figure. You can lay a good foundation for the future. No fitness god is born. They are not perfect bodies that have been trained for months. They all persist for more than five years or even longer. In the early stage, you can learn basic fitness knowledge and let yourself have a transformation. Time is the best answer, and persistence will lead to better results.