Gym fat reduction plan reference: the specific implementation should be adjusted according to its own reaction.
One: aerobic training plan (reference): elliptical machine or treadmill
3-4 times a week. About 50 minutes at a time. The distance is 4-6 kilometers. Heart rate.
Control at 220 years old by 60-70%
Two: Strength Training Plan (Reference)
1. Run and warm up 10 minutes. 2. Stretch the target muscle.
3. Rest for 90- 120 seconds between exercises. 4. Rest between the two groups for 60-90 seconds.
The first leg training day
Smith's Half Squat: 15-20RM (times) x3 group (rest between groups for 60-90 seconds)
Leg lifts in sitting position 15-20RM
Leg flexion and extension 15-20RM
Leg bending 15-20RM
The next day chest and shoulder training.
The horizontal barbell press 15-20RM (times) x3 group.
Tilt dumbbell push upwards 15-20RM
Rising dumbbell bird 15-20RM
Sitting dumbbell lifter 15-20RM
Standing dumbbell side lift 15-20RM
On the third day, I returned to training day.
Rowing 15-20RM (times) x3 group
Neck Front Pull-Down 15-20RM
Sitting rowing equipment 15-20RM
The bird behind the dumbbell 15-20RM
The fourth day of arm training day
Sit in dumbbell and bend alternately 15-20RM (times) x3 group.
E-Z bar barbell bending 15-20RM
Tensile bending 15-20RM
Sitting on dumbbell neck and back arm flexion and extension 15-20RM
Rope down 15-20RM
Day 5 Abdominal Training Day
Sit-ups 15-20RM (times) x3
Supine leg lifts 15-20RM
Rollover sit-ups 12- 15RM
From both ends 12- 15RM
(You can also practice all parts at once, choose an action for each part, and do 20 cycles of training for each action! ! ! )
Three: diet plan (reference): eat less and eat more, and slow down the eating speed.
Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.
Extra food 10: 00, a banana.
Lunch 12: 00, staple food 75g, meat 50g, vegetables 150g (preferably eaten raw or without oil), and appropriate amount of fruit.
Rice 15: 00, a glass of juice.
Dinner 18: 00, 50g of staple food, 50g of meat, 50g of vegetables 150g of fruits.
Vegetables to lose weight: cucumber, tomato, celery, leek, cabbage, vegetables and lettuce.
Fruits to lose weight: apples, oranges and peaches.
Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
Note: Don't eat more red meat such as beef, mutton and pork. You can eat some fish, chicken (peeled) seafood properly.
Drink less drinks: such as carbonated drinks, orange juice, etc.
8-9 glasses of water a day (more than 2000 ml)