1. Define your fitness purpose: body shape, strength and health.

2. Time: 3 times a week for 2 hours, the next day 1 time.

3. Find a slightly formal gym with basic equipment: barbells, dumbbells, pull-ups and squats (Smith machine).

4. Fitness program: Squat, two ends, shoulders (sitting barbell or dumbbell), back (pull-ups), bench press (barbell) 3-4 groups, each group 10 times (note that 8- 10 times is the parallel of strength and shape), with 65438+.

5. Arrange your own time and don't conflict with study, life and work (a problem that bothers me).

6. Pay attention to diet (try abstinence diet), so don't say high sugar and high fat, stay away. Ensure that at least 5 eggs are white every day, and do not advocate eating protein powder. For the main light, grasp it yourself. Don't try to gain weight before exercising your muscles. Increasing muscle and reducing fat is the purpose of fitness. Now that you have gained weight, you have to lose weight in the future. Prevent fat accumulation.

7. Appropriate coordination with aerobic exercise, jogging or jogging. , three times a week, each time controlled at 1-2 hours. (Not if you are thin)

8. Strong will (like Nietzsche's book, hehe) is necessary. When you choose fitness and step into the gym, it is doomed that your life will change. Unlike ordinary people, you need a strong will to control your mouth and push up the uncomfortable weight. At the same time, you enjoy the pleasure of release and the envious eyes of others in summer, and enjoy health at the same time. Oh, and to prevent a lot of bullying.

Think about it, everything in the gym-worth it! After all, it is better to choose one thing and do it well than anything else.

If you don't do it, do it well

I sincerely wish you an ideal figure and will.