1. The best exercise time is at 10 and 4 pm every day.
Make sure that you are not too tired every day.
3. Eat less and eat more meals, that is, don't eat every meal. 100 is full and 80 is full. It's best to eat four or five meals a day, mainly with high protein content and low fat content.
Fitness program:
1. divide fitness into periodic exercises, and all muscles need to be pulled apart three days before the official start of exercise. All muscles should be practiced, each muscle has four groups, each group has eight movements, and the weight is determined according to its own situation.
2. insist on taking a day off after three days.
3. Your fitness career has officially started:
Day 1: Practice chest muscles and triceps brachii. There are mainly bench press, upper oblique press and lower shoe press in chest muscle training, and these instruments have the most obvious effect. The triceps brachii is mainly pulled down.
The next day: practice biceps brachii and back muscles. The second arm is mainly pull-ups, dumbbells, barbells and back muscles are the most obvious pull-down and pull-ups
Day 3: Exercise shoulder muscles. Be Smith first, then the bird takes off, and finally pushes the shoulder up.
Day 4: Take a day off.
Take this as a cycle, once every four days.
Ask your coach how to practice specific muscle parts. These methods were learned by people who worked out earlier than me when I first started in the gym, and the results were very good. The principle is to give proper rest after muscle weight is combined, which is suitable for muscle growth. For example, after a heavy load on the chest muscles on the first day, there is a three-day rest time before the next exercise, which is the time for muscle growth. I feel the effect is very good, much better than practicing all the clusters every day. People in our gym practice like this, and so do netizens on the Internet. Your abdominal muscles should do four groups of twenty sit-ups every day, every day, not on rest days.
Wish you success! ! !