The best way to lose weight is to combine aerobic and anaerobic muscles with the same weight, which consumes three times as much calories as fat, so losing weight while gaining muscle is the best choice for boys! I lost weight from 164 to 140 (height 175) with my personal trainer a year ago. Although the weight has not changed much, the body shape and muscle contour are obvious now, and basically 6 abdominal muscles can be seen. I am going out now. I will give you the fitness plan and recipes that my personal trainer taught me.

Exercise program

The specific weight depends on the individual situation (for example, pull-ups, involving their own weight, can be completed with the help of power-assisted equipment). Try to ensure adequate exercise every time (for the feeling of muscle tearing, pain is directly proportional to growth).

First time: pectoralis major: the flat bench press between groups (group 8- 12/4-6) for 60s.

Sitting chest push (8- 12/3 group) is 45s between groups.

Dumbbell chest push (group 8- 12/3) 90s between groups.

Biceps biceps brachii: brace bending (8- 12/4-6 group) for 60s.

Dumbbells bend alternately (8- 12/3 groups) for 45s.

Rope bending (group 8- 12/3) 45s

Rectus abdominis: Abdominal curl (30 /4 group) lasted for 60s.

Second time: latissimus dorsi: pull-ups between groups 4-6 (8-12) for 45s.

Anterior cervical spine pull-down (8-12) was performed in 3 groups for 60s.

Row in a sitting position for (8- 12) 45s between the three groups.

Triceps brachii: The flexion and extension of the cervical posterior arm between groups 4-6 were (8- 12) 45s.

Lower arm flexion: (8- 12) 60s between three groups.

Rectus abdominis: 20 reverse leg lifts between 5 groups for 60s.

The third time: thigh muscle group: Smith squat: 8- 12, 8 groups, 60s.

Flexion and extension of sitting leg: 8- 12, 45s in 3 groups.

Prone leg flexion: 8- 12, 3 groups, 45s.

Leg lifting in sitting position: 8- 12, 6 groups, 45s.

The fourth time: shoulders: sitting posture pushes shoulders 8- 12 6 groups for 60s.

Dumbbell bird 8- 12 6 groups 45s

8- 12 dumbbells, 6 groups, 45s.

Leg muscles: 30-50 weight-bearing heel lifting, 6 groups, 60s.

Extraabdominal oblique muscle: sitting side swing leg: 25 in 4 groups, lasting 30 seconds.

Recipe:

Have breakfast at 7 o'clock.

Carbohydrates: rice, noodles, bread, leopard-print steamed bread (optional)

Protein: Two boiled eggs and a glass of milk.

Lipid nuts: 2 walnuts or a handful of almonds or cashews (optional)

Extra food 10:00

Carbohydrate: a bowl of oatmeal or a portion of bread (optional)

Melon and Fruit: Banana or Apple (optional)

1 boiled eggs (yellow has been removed)

Lunch 12:00

Carbohydrate: rice cake, steamed bread, noodles (optional amount is slightly larger)

Protein: Steamed beef with fish, shrimp and tofu, stewed chicken with potatoes and stewed meat with yam (choose two kinds).

Vegetables: potatoes, broccoli, green peppers and celery, all kinds of green vegetables.

Add meals at three o'clock

Carbohydrate: bread oatmeal

Protein: Two boiled eggs (yellow) and a handful of peanuts.

Vegetables and melons: peaches, apples, kiwis, melons, bananas and watermelons.

Have dinner at six.

Carbohydrates: rice, noodles, steamed bread, picture scroll, jiaozi (optional slightly smaller than Chinese food).

Protein: Beef, muscle, fish, shrimp and duck.

Vegetables: potatoes, yam, kelp, tomatoes, broccoli, spinach, onions and eggplant.

Dinner at nine o'clock

Carbohydrate: corn cob or noodles (optional)

Protein: 2 pieces of steamed fish or boiled eggs (yellow removed)

Two walnuts or a handful of almonds.

Melons: grapes, watermelons, cantaloupes, bananas and peaches.

A glass of milk before bed is 220ml.