Morning is not suitable for HIIT, so do it in the afternoon. The number of strength training groups is relatively large, and it is changed to 4-5 groups, and the weight is 8- 12 times. No specific trends are listed. It is recommended to focus on multi-joint movements, and practice abdominal muscles 3-4 times a week for movements with more than two joints. From the point of view of exercise, practicing too often affects physical recovery.

Protein and carbohydrates should be eaten after diet practice, which belongs to supper and vegetables after practice. ZMA has no obvious effect. Don't waste any more money on it. Just make sure that protein is fully replenished. Weight per kilogram per day 1.5g, including protein, an animal in daily diet. More need to add enough protein to reduce fat.

I won't mention the rest. From the point of view described later, excessive exercise intensity, insufficient diet and insufficient rest should be the main influences. Correct these points.