During this period, it is guaranteed to train at least four days a week, and you can practice for one day and rest for two days, and rest for at least three days a week. Strength training lasts about 20 minutes, which is mainly used to learn and master the essentials of various strength training movements and the parts that need to be exercised. Aerobic training lasts about 40-60 minutes. If you are too tired on the way, you can take a rest 1-2 times, each time not exceeding 1 minute. It can be a treadmill, spinning bike or aerobic exercise. Small intensity is good, and gradually let the heart that has not been violently beating for several years adapt to the current rhythm. Don't expect to lose much fat and weight during this period, because it's just adaptation. Try to eat less salt and reduce staple food and meat appropriately. Ensure the normal intake of three meals a day. At least stop eating junk food and greasy food. Doing so can also reduce 2-3 pounds of fat this month, maybe more.

Improve muscle content and promote fat burning. Time positioning is also one month.

At this stage, we can change the way of strength training, increase the time of strength training to 30 minutes, and carry out detailed muscle group exercise. Only for one muscle group or the corresponding muscle group, the muscles are continuously stimulated by the pyramid training method of each group gradually increasing, so that the muscles grow. Then keep aerobic time for at least 50 minutes at a time, try to finish it at once, and don't rest. Diet can increase protein's intake, gradually reduce the amount of carbohydrates (mainly the content of staple food), and achieve a low-fat diet. From this stage on, due to the increasing intensity of strength training and aerobic training, one meal should be added after training, that is, at least four meals a day. The main purpose of eating a meal after training is to prevent a lot of muscle decomposition. You can choose anti-decomposition supplements, such as BCAA or whey protein, and eat some slow-release carbohydrates. It can be a small banana and a piece of bread. Don't choose anything with a high sugar index, such as coke, sugar water or cream cake.

Strong fat burning stage. A month.

In the meantime. It is already possible to enter the so-called formal scientific training period. Maintain strength training for about 30-40 minutes. The rest between groups should be controlled within one minute as far as possible, and more compound movements should be done to practice the whole body muscles, instead of those embroidered single joint movements. Compound movements such as squat, bench press and hard pull are very beneficial to improve strength and muscle growth. Do aerobic training for at least one hour immediately after strength. At this time, some more advanced training methods can be introduced. For example, when you are aerobic, you can run at variable speed, fast running 1 minute, medium running for 2 minutes, slow running for 3 minutes, and then cycle like this. The purpose of doing this is to improve the overall calorie burning, improve the energy supply of the heart and lungs, and more importantly, not let the body adapt to the training that has been going on for two months. The more uncomfortable you are, the more calories you consume.

At the end of aerobic exercise, if there is no problem with the joints, you can sprint for 3-5 minutes and then end with 2-3 jogs. Remember to let the coach teach you to relax and stretch your muscles after training to promote recovery. During this period, the diet needs to be strictly implemented, and you can eat less and eat more. Eat 4-6 meals a day, don't be too full at each meal, try to be 8-9 minutes full. Try to list, less salt and less oil, and more slow-release carbohydrates as the staple food. Fruit can partially replace staple food, because fruit also contains a certain amount of carbohydrates. BCAA and whey protein can be used before and after training to prevent muscle decomposition caused by long-term exercise and promote muscle synthesis after training. If you can't afford it, use whey protein powder, drink 20 grams before training, 30 grams after training, and have some bananas and oats. It can not only store more energy before the next training, but also retain muscles to the greatest extent.