My fitness instructor, the general fat content should be controlled at least within 20%.
Fitness Plan Reference: Aerobic+Strength Training
Aerobic training: jog 4-5 times a week for 40-50 minutes each time (no need to force it at first)
Training intensity, heart rate control in (220- 18)X70%.
Strength training: you can choose to take medium and small weights and multiple trainings, such as squat training.
Make the weight reach more than 15 times. It is also 4-5 times a week, and each time is about 1 hour.
Monday: chest+three heads
Push-ups; 4 groups; Do as much as possible in each group.
Barbell bench press; 4 groups; Each group 15 times
Butterflies with breasts: 4 groups; Each group 15 times
Barbell narrow bench press; 4 groups; Each group 15 times
Rope drop: 4 groups; Each group 15 times
Tuesday: back+two heads
Sitting rowing: 4 groups; Each group 15 times
Barbell bending and hard pulling: 4 groups; Each group 15 times
Get up on the ground: 3 groups; Do as much as possible in each group.
Barbell bending: 4 groups; Each group 12- 15 times.
Dumbbell alternating bending: 3 groups; Each group 12- 15 times.
Rest on Wednesday
Thursday: Shoulder+Abdomen
Sitting push-ups: 3 groups; Each group 12- 15 times.
Dumbbell side lift: 4 groups; Each group 15 times
Dumbbell bending birds: 3 groups; Each group 12- 15 times.
Sit-ups: 3 groups; Do as much as possible in each group.
Leg lifting on supine: 3 groups; Do as much as possible in each group.
Sit-ups: 3 groups; Do as much as possible in each group.
Friday: Legs
Smith half squat: 4 groups; Each group 15 times
Sitting and kicking: 4 groups; Each group 15 times
Barbell straight leg hard pull: 4 groups; Each group 15 times
Saturday: rest
Sunday: Next cycle
Diet plan reference: (Eat more meals, high protein and low fat, eat more vegetables and water.
Fruit, drink plenty of water, increase the intake of crude fiber food)
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.
Appropriate amount of fruit (oil-free)
Rice 15: 00, a glass of juice.
Dinner 18: 00, 50g of staple food, 50g of vegetables 150g, and appropriate amount of fruits.
Vegetables to lose weight: cucumber, celery, leek, Chinese cabbage, green vegetables and lettuce.
Fruits to lose weight: apples, oranges and peaches.