Fitness problem My male is 170cm tall and weighs 76KG.

One. eat

1: reasonable collocation of meat and vegetables.

The misunderstanding of gaining weight is not eating vegetables but eating meat. In fact, vitamins in vegetables and plant fibers in vegetables and fruits have a good effect on the absorption and digestion of meat! If you gain weight, you can say that the ratio of meat to vegetables is 5: 5.

Here are some tips. Vegetables often change their tastes and eat seasonal vegetables.

Vegetables and fruits can't replace each other. Eat them all.

The habit of eating vegetables can be cultivated. If you can't eat, you should take medicine and get better slowly.

Finally, don't eat too much.

2. The needle goes into your stomach.

Gastrointestinal problems can be improved. For example, if you have hyperacidity, you can drink soda water. On the contrary, you can eat some fruits containing vitamin C or drink appetizing vinegar (pay attention to the ingredients, generally do not choose such drinks below 10 yuan).

Note: Don't be greedy, step by step! Take the dose slowly.

3. Change the intestinal environment

Long-term greasy diet, or bad diet, the harmful bacteria in the intestine are more serious, and some common nutrients in fitness are absorbed in the intestine, so it is particularly important to improve the intestinal environment. There are many drugs to improve the intestinal environment, but the most effective one is yogurt.

I suggested some friends to drink yogurt after meals, and then they told me that the content of protein in yogurt was pitiful. In fact, I asked you to drink yogurt, not to supplement protein, but to balance the bacteria in the intestines and create a good absorption environment.

Generally speaking, eating a lot of high-carbon water and high-protein things and drinking yogurt are absolutely helpful for absorption.

4. Don't overeat.

This belongs to the category of eating habits. Some people may think that if you eat too much, you will get fat after training.

In fact, on the contrary, a reasonable diet is 7 or 8 minutes full. Overeating will affect insulin secretion, thus affecting muscle gain.

If you want to gain muscle, I suggest you eat less and eat more, and recommend a way to save money. Eat three meals a day, add meals after each meal, eat some fruit and drink some yogurt.

Step 5 chew slowly

Whether it is to lose fat or gain muscle, it is important to chew slowly.

If you have done the first four items, but you haven't done the fifth item, then you can say that all your previous efforts have been in vain.

Chewing slowly can help you chew food as much as possible for people who gain muscle, and digestive enzymes will also help you absorb and digest food during chewing. If you gobble it up, it's good that the food can absorb 3%.

For people who lose fat, chewing slowly will also make you feel full. Compared with gorging, you can eat better, eat less and be more scientific.

And chewing slowly is also a kind of feedback to the chef's labor achievements.

Let's talk about the diet problem of reducing fat first

1: the law of three meals a day

Dieting is the most taboo to lose weight, so diet control is particularly particular. In fact, the law to follow is very simple.

Eat well in the morning, at noon and at night.

Don't eat too greasy food, don't eat too salty things, and control the intake of sweets.

2. The biggest enemy in the process of reducing fat-hunger

When reducing fat, the most painful thing is hunger, especially at night. Let me tell you something about this hunger in a popular way.

When you consciously control calories and diet, your brain will think that you are in danger, because you eat less than usual, so it will produce a hormone. Let's call it hunger hormone, which will stimulate your appetite and stimulate your eating.

Generally speaking, as long as you get through this period of hunger, you will be fine. Stick to it for up to 2 weeks, and your body will adapt.

I believe many people have this feeling. They starved to death at night and fell asleep. When they woke up, they found that they were not hungry at all.

So the beginning of reducing fat is to control diet, and then to fight hunger, not to take medicine.

3. The emphasis is perseverance.

You must stick to it. When you lose weight, perseverance determines success, because your body will make things difficult for you in every way, and you can only rely on your own perseverance.

At present, most fat-reducing products accelerate metabolism, then contain fat-burning ingredients, and some have the effect of suppressing appetite.

However, have you calculated an account? Have you ever counted who really lost weight by eating fat-reducing products and kept it down?

Apart from the advertisements of the merchants, there are no real cases to prove that these fat-reducing products are really effective.

In other words, these things improve or decrease some function of your body. When you don't eat, it will naturally return to the normal range. So the control of fat-reducing diet is to start, cooperate with exercise, and then stick to it. There is no other shortcut.

As for drugs, if you can't choose, you won't choose.

4: Keep

How long did it take you to get fat? Losing weight is impossible 1 month, 3 months.

Generally speaking, sticking to the boring first two months and then welcoming the exciting three or four months may be half the battle.

The rest needs you to keep, and the process of keeping is very long, because the body needs to adapt to your current metabolic level, exercise and food. . . . . . . .

Two. practise

Everyone has his own training method, which suits him best. Some training methods are only suitable for high-level athletes, and the endurance and strength of ordinary people can not be reached, and the effect will not be good.

Fitness is a long process. If it doesn't last for a few days, you don't have to watch it.

Plan:

Monday:

chest

The times of bench press (upward and downward incline) in groups 4-6 are1210881012.

The times of four groups of dumbbell-shaped flying birds (lying flat) are12101012.

Four groups of data of the chest card 12*4 of the tension machine.

If there is still strength, butterfly machine, come to three groups of fatigue.

triceps brachii

Narrow grip bench press (supine arm flexion and extension) 4~5 times121081012.

Pull down the standing posture for 4 times12101012.

Reverse grip pull-down (single arm is also possible) 4 times 12*4.

If you still have the strength:

Plus flexion and extension of strong back arm or flexion and extension of prone arm.

Summary: explain the number of times. Number of times 12 represents the weight of this action. You can do 12 times at most. 8 means you can do it eight times, you can only do it eight times, but you can't do it nine times. I like to change the weight, from low to high, and then to low, small golden pagoda, hehe. There are many chest movements, so you can choose by yourself. It is best to have an upward tilt every time you practice chest. Active bench press, all kinds of bench press ... dumbbell bench press is also better. Three-head training doesn't need much intensity. I've already practiced three heads when I practiced my chest. I think three movements are enough.

Closed on Tuesday

Wednesday

biceps brachii

Barbell bending 6 groups1210810/2

Inclined bracket bending (single arm is also possible) 4 groups 12*4

Single-arm lifting 4 groups 12*4

If there is still strength, stretch and bend low, and the three groups will be exhausted.

hardworking

Four groups of pull-ups haha, the number of times is not required, you can do a few, few people can do 12, you can help.

Rowing 4 groups 10*4

One-arm rowing 4 groups 12*4

It's best to practice this under the guidance of a coach, as the case may be, it's dangerous.

I want to practice my back width and add several sets of wide grip tensioners to pull down.

Summary:

Biceps is best assisted by others, which is the best stimulation. You can wear a wristband for back training, otherwise your forearm will be too hard. Biceps can be grouped with 10 times.

Rest on Thursday

Friday

triangular

Sit on the barbell and press (neck back and forth alternately) 5 groups1210101012.

Leaning bird group 4 12*4

Side lift (equipment is also acceptable) 4 groups 12*4

You can add an action barbell to lift (front flat lift) 12*3.

trapezius

Barbell rowing 3~5 groups 12~ 10~ 12

3~5 groups of dumbbell rowing 12~ 10~ 12

Conclusion: Small weight can be used many times, and the effect is good. Be careful not to get hurt.

Rest on Saturday