Muscle building, fitness and weight loss programs
Light muscle building period: February, March and April.
While gaining muscle, it is bound to gain weight at the same time. Since most friends want to show their muscles in summer, you should gain muscle and control body fat in these three months. You must be careful in training and diet.
train
Focus on the multi-joint movements of big muscles (lower body, back and chest), and the training should focus on seven basic movements: squat, hard pull, lunge, Lat pull-down, paddling, pressing down and leaning down. Do aerobic exercise at least twice a week.
Day 1 Lower body: Squat, lunge, leg press, stride, hard pull.
On the second day, chest: barbell/dumbbell/wire clamp (barbell/dumbbell/tension rope), Dip (pull-ups)+aerobic for 30 minutes.
Return on the third day: horizontal pull-down, rowing
On the fourth day, the lower body: squat (squat), lunge (lunge), leg press (sitting and kicking), stride (pedaling) and hard pull (hard pull).
On the fifth day, chest: barbell/dumbbell/wire clamp (barbell/dumbbell/tension rope), Dip (pull-ups)+aerobic for 30 minutes.
Return on the sixth day: horizontal pull-down and rowing.
Rest on the seventh day
Weight: 8- 12RM.
Rest time between groups: 90- 120 seconds.
prescribe a diet
If you want to gain muscle, you need to create excess calories, but if you eat too many calories, it will turn into fat, so the calorie intake must be controlled at 1 10%- 120% of the total daily energy consumption (TDEE).
The diet must be mainly non-processed foods, that is, fresh meat/chilled meat, eggs, fruits and vegetables, brown rice, sweet potatoes, etc. All processed foods, such as sugary foods and drinks, meatballs, sausages, canned food, sauces, instant noodles, etc. Was exempted.
In addition, the intake ratio of protein (such as meat, eggs and beans), carbohydrates (flour, rice, noodles, bread and potatoes) and fat should be controlled. The suggestions are as follows:
Protein (1g =4 calories)? 30-40%
Carbide (1g =4 calories)? 40-50%
Fat (1g =9 calories)? 10-30%
Fat reduction period: May and June
The midsummer begins in July, because you should use the 9 weeks from May to June to reduce fat, avoid muscle loss, and let you show your muscles in summer! We mainly burn fat, so there are some differences in training and diet!
train
Training is also based on big muscles, but we can use a little time to train other muscles. In addition, reduce the rest time between groups and speed up the heart rate, so as to gain muscle and burn fat at the same time!
Day 65438 +0 High Weight Lower Body Training (Squat, lunge, leg press, Step, Hard Pull)
On the second day, chest (barbell/dumbbell/thread pressing, Dip)+ aerobic for 30 minutes.
Return on the 3rd day (horizontal drop-down, rest of the world)
On the fourth day, shoulder (pressing and lifting)+straight abdomen+aerobic for 30 minutes.
On the 5th day, biceps+lateral abdomen+aerobic for 30 minutes.
Day 6 Low Weight Lower Body Training (Squat, lunge, leg press, stride, hard pull)
Aerobic exercise for 30 minutes on day 7.
Weight: 8- 15RM.
Rest time between groups: 30-90 seconds
prescribe a diet
Contrary to burning fat and gaining muscle, the body consumes less calories than it needs, so the calorie intake must be controlled at 80%-90% of the total daily energy expenditure (TDEE).
Diet choice as above, always choose all-natural, low-fat, low-sugar food.
Control the intake ratio of protein, carbohydrate and fat as follows:
Protein (1g =4 calories)? 40-50%
Carbide (1g =4 calories)? 20-30%
Fat (1g =9 calories)? 20-40%
Initial harvest period: July and August.
After five years of hard training and eating, I dare not say that you will definitely become oversized, but your figure must have improved and improved to a considerable extent. It's time to relax, enjoy the results and let your body have a rest.
train
Although it is harvest time, we can't stop training completely. Just a car parked on the side of the road, don't turn off the engine, so you can start it anytime, anywhere! We will reduce the amount of training and let the muscles and joints rest for two months, but we must not be short of gas and maintain it three times a week:
Day 65438 +0 Lower Body Training
The next day, straight body/lateral abdomen+aerobic for 30 minutes.
Day 3 Back+Biceps/Triceps
On the fourth day, straight body/lateral abdomen+aerobic for 30 minutes.
Day 5 Chest+Shoulder
On the 6th day, straight body/lateral abdomen+aerobic for 30 minutes.
Rest on the seventh day
Weight: mainly 12- 15RM.
Rest time between groups: 30-90 seconds
prescribe a diet
We keep our figure in the present state, so the calories we consume are the same as the total energy expenditure (TDEE) every day.
Diet choice as above, always choose all-natural, low-fat, low-sugar food.
Control the intake ratio of protein, carbohydrate and fat as follows:
Protein (1g =4 calories)? 40-50%
Carbide (1g =4 calories)? 20-30%
Fat (1g =9 calories)? 20-40%
Muscle training period: September, 65438+ October, 165438+ October, 65438+ February.
After a wonderful summer, it's time for you to relax, return to the stage of crazy training and diet control, and let your muscles grow again!
train
Return to the multi-joint movements of big muscles (lower body, back and chest), and cooperate with seven heavy basic movements such as squat, hard pull, lunge, Lat pull-down, row, press and down, and aerobic exercise can be reduced to twice a week.
Day 65438 +0 Lower Body+Straight/Lateral Abdomen
The next day, chest+shoulder+aerobic for 30 minutes.
Come back on the third day+two/three heads
On the 4th day, lower body+straight body/lateral abdomen.
On the 5th day, chest+shoulder+aerobic for 30 minutes.
Come back on the sixth day+two/three heads
Rest on the seventh day
Weight: 6- 12RM.
Rest time between groups: 120- 180 seconds.
prescribe a diet
These four months are the period of muscle gain. When winter comes, it's no problem for us to gain some weight.
In order to increase muscle mass again, we can increase a little calorie surplus and control the calorie intake of food at 130%- 150% of the total daily energy consumption (TDEE).
Diet choice as above, always choose all-natural, low-fat, low-sugar food.
Control the intake ratio of protein, carbohydrate and fat as follows:
Protein (1g =4 calories)? 30-40%
Carbide (1g =4 calories)? 40-50%
Fat (1g =9 calories)? 10-30%