Normal or thin figure: gain muscle and lose fat at first, and have a good figure.
Fat figure: starting from fat loss, the figure is normal, gain muscle and reduce fat, and have a good figure.
One: Initial stage:
The best physical condition for starting should be a figure with neither high nor low body fat. For example, men should be able to see the obvious outline of abdominal muscles (male body fat is about 15%). This is a good state to start muscle gain.
Two: muscle training stage:
First of all, the choice of training methods: since your purpose is clear, it is to increase muscle mass and shape your body. Then you should choose bodybuilding training first, which is the best way to shape your body. Secondly, grasp the diet: Your goal is to gain muscle, so you need to consume more calories than the normal diet, and at the same time make a good proportion of carbohydrate, protein and fat. Muscle growth cycle: it is difficult for muscles to grow. Even for men, the muscle gain cycle is in years. Generally, the muscle gain cycle is 3-5 years, and the time of strong anabolism will be shorter.
The following is everyone's primary fitness plan:
Monday
Chest: barbell bench press 3/ group 12/ dumbbell bird 3/ group 12/ push-ups 3/ group 12/ time.
Triceps brachii: sit-ups 3/ group 12/ dumbbell neck flexion 3/ group 12/ weight press 3/ group 12/ time.
Abdomen: sit-ups 3 times/group 20 times, leg lifts 3 times/group 20 times.
Wednesday
Back: Pull-ups 3 times/group 8 times/pull-downs 3 times/group 12 times/rowing 3 times/group 12 times/time.
Biceps biceps brachii: barbell lift 3/ group 12/ ramp lift 3/ group 12/ dumbbell forehand lift 3/ group 12/ time.
Abdomen: sit-ups 3 times/group 20 times, leg lifts 3 times/group 20 times.
Friday
Legs: barbell squat 3/ group 12/ leg bending 3/ group 12/ leg lifting 3/ group 12/ time.
Shoulders: 3/ set of dumbbell sitting pressure 12/ barbell neck pressure 3/ set 12/ dumbbell side lift 3/ set 12/ time.
Abdomen: Sit-ups 3 times/group 20 times.
Three: fat reduction stage:
In fact, there is not much difference between the training methods in the fat-reducing period and the muscle-increasing period. Mainly in two aspects:
The fat-reducing period increased the frequency of aerobic training. (This is the basis of reducing fat)
During the period of reducing fat, the weight of strength training is small and the number of times is high.
Diet during fat loss: The biggest difference between fat loss and muscle gain is diet. The calorie intake during the fat-reducing period is very low, and the basal metabolism is generally high. For example, for men aged 65-75kg, the fat-reducing period is almost 2000 calories per day, and at the same time, the diet proportion has also changed, carbohydrates have decreased, protein has increased, and the proportion of carbohydrates is similar to that of protein. Fat loss cycle: compared with muscle gain, fat loss is much simpler and faster. Generally speaking, the fat loss cycle is about 3 months to half a year.
Here is a fat-reducing diet plan for everyone:
Breakfast: a cup of skim milk or water, two pieces of whole wheat bread (no frying)
Extra meal: two bananas or one other fruit.
Lunch: rice, chicken or fish, vegetables and fruits (remember to eat less oil and salt for lunch).
Extra meal: a glass of juice and a piece of whole wheat bread.
Dinner: 50 grams of meat (no beef, mutton and pork), vegetables 150 grams. Don't eat staple food