How to make a fitness plan according to your own situation?

First, fitness must first set a small goal:

Second, the status quo (no photos):

182cm，82kg。 Body mass index =24.7. Almost overweight.

If you want to reduce your body mass index to 22, you need to reduce your weight to 73 kilograms.

Third, the training plan: reduce fat+gain muscle

1, focus on reducing fat: aerobic exercise +HIIT (muscle strength endurance training, 5-7 groups, 12- 15 times/group, interval not exceeding 30 seconds, intensity not exceeding 60%)

HIIT is the abbreviation of high-intensity interval training, which means high-intensity interval training method. It is used to practice cardiopulmonary function and impact speed, and it has obvious effect of reducing fat with other training. This special training method has been popular in Europe and America since it came out. Burning high-quality fat and heat in a short time is very suitable for modern people's lifestyle. Usually, 20 minutes of HIIT20 training is more effective than running on a treadmill for an hour. The key is that the former works better, saving as much as 40 minutes. This training method will make you exhaust 100% of your physical strength in 20 minutes. The specific method is 1 minute continuous high-intensity exercise and rest for 20 seconds. At least 6 cycles.

2. The second key muscle gain: muscle hypertrophy training+diet.

Muscle hypertrophy training, 4-6 groups, 8- 12 times/group, interval of 30-90 seconds, intensity of 60%-80%.

Eat more fitness nutrition+food (eat rice, white flour and baked potatoes after exercise; Second, about four ounces of meat, one or two eggs, a glass of milk/or the same amount)

Fourth, training arrangements:

1, warm-up before special strength 10 minutes

2, special strength training, 5 groups, 10 times/group, intermittent 1 min, intensity 70%. Chest muscles/legs/arms/back/shoulders

Chest:

Static stretching for 2 minutes

Push-ups 10 3

Inclined bench press on dumbbell 12RM 3

In Hummer, recline and bench press 8RM 3.

The big butterfly machine clamps the chest 12RM 3

Gantry machine zipper clip 12RM 3

Stretch for 5 minutes.

3, abdominal muscles and core strength training (core strength training: flat support, side support, hip bridge)