Go, (aerobic for more than 20 minutes, the proportion of fat participating in energy supply will continue.
And pay attention when doing the rotation, otherwise it will cause damage to the knee joint.
Damage!
Gym fat reduction plan reference:
One: Aerobic Training Plan (Reference): Treadmill or Elliptical Machine
3-4 times a week. 40-50 minutes each time. The distance is 3-5 kilometers. Heart rate.
Control at 220 years old by 60-70%
Two: Strength Training Plan (Reference)
1. Jogging on the treadmill 10 minutes to warm up. 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)