The stage of improving physical fitness. It takes about a month.

During this period, it is guaranteed to train at least four days a week, and you can practice for one day and rest for two days, and rest for at least three days a week. Strength training lasts about 20 minutes, which is mainly used to learn and master the essentials of various strength training movements and the parts that need to be exercised. Aerobic training lasts about 40-60 minutes. If you are too tired on the way, you can take a rest 1-2 times, each time not exceeding 1 minute. It can be a treadmill, spinning bike or aerobic exercise. Small intensity is good, and gradually let the heart that has not been violently beating for several years adapt to the current rhythm. Don't expect to lose much fat and weight during this period, because it's just adaptation. Try to eat less salt, reduce staple food, and only need to reduce meat appropriately. Don't eat junk food and greasy food while ensuring normal intake of three meals a day. Doing so can also reduce 2-3 pounds of fat this month, maybe more. During this time, I suggest you eat more dietary fiber, adjust the intestinal balance, and let you actively refuse sugar addiction, sweets, junk food and staple food.

Improve muscle content and promote fat burning. Time positioning is also one month.

At this stage, we can change the way of strength training, increase the time of strength training to 30 minutes, and carry out detailed muscle group exercise. Only for one muscle group or the corresponding muscle group, the muscles are continuously stimulated by the pyramid training method of each group gradually increasing, so that the muscles grow. Then keep aerobic time for at least 50 minutes at a time, try to finish it at once, and don't rest. At this stage, you can supplement tea polyphenols and guarana's sports drinks before exercise to improve your fat burning efficiency, and gain twice exercise effect in one exercise. Diet can increase protein's intake, gradually reduce the amount of carbohydrates (mainly the content of staple food), and realize a low-carbon water diet. From this stage on, due to the increasing intensity of strength training and aerobic training, one meal should be added after training, that is, at least four meals a day. The main purpose of eating a meal after training is to prevent a lot of muscle decomposition. You can eat some slow-release carbohydrates, a small banana and a piece of bread. Don't choose anything with a high sugar index, such as coke, sugar water or cream cake.

Strong fat burning stage. A month.

In the meantime. It is already possible to enter the so-called formal scientific training period. Maintain strength training for about 30-40 minutes. The rest between groups should be controlled within one minute as far as possible, and more compound movements should be done to practice the whole body muscles, instead of those embroidered single joint movements. Compound movements such as squat, bench press and hard pull are very beneficial to improve strength and muscle growth. Do aerobic training for at least one hour immediately after strength. At this time, some more advanced training methods can be introduced. For example, when you are aerobic, you can run at variable speed, fast running 1 minute, medium running for 2 minutes, slow running for 3 minutes, and then cycle like this. The purpose of doing this is to improve the overall calorie burning, improve the energy supply of the heart and lungs, and more importantly, not let the body adapt to the training that has been going on for two months. The more uncomfortable you are, the more calories you consume.

At the end of aerobic exercise, if there is no problem with the joints, you can sprint for 3-5 minutes and then end with 2-3 jogs. Remember to let the coach teach you to relax and stretch your muscles after training to promote recovery. You can also supplement sports drinks containing anthocyanins and bovine colostrum half an hour after exercise or before going to bed to relieve muscles, make you recover excessively and quickly. During this period, the diet needs to be strictly implemented, and you can eat less and eat more. Eat 4-6 meals a day, don't be too full at each meal, try to be 8-9 minutes full. List as many as possible, less salt, less oil and low carbon water.