Aerobic exercise:

Recommended items: jogging or community walking, cycling, climbing stairs, skipping rope; Family aerobic exercise, treadmill running

Exercise frequency: 3-5 days a week, moderate intensity combined with high intensity exercise;

Exercise intensity: it is recommended to be 60%-80% of the maximum heart rate (maximum heart rate =220- age);

Exercise time: at least 30 minutes each time; The time is from 7 pm to 7: 30 pm.

Total amount of exercise: consume at least 1000 kcal per week;

Strength exercises:

First, self-test 1-RM, which is the maximum weight that can be lifted at a time.

In order to increase strength and muscle mass: each group repeated 8- 12 times; 2-4 groups each time; Rest between groups for 2-3 minutes; The load is 60%-80% of 1-RM;

In order to improve muscle endurance: each group repeats 15-25 times; 65438+ 0-2 groups each time; Rest between groups for 2-3 minutes; The load is about 50% of 1-RM;

Exercise frequency: each large muscle group trains 2-3 times a week, and the time interval of the same muscle group is at least 48 hours.

Spend 15 minutes exercising every day.

Choose different exercises according to different parts:

whole body

Recommended action:

Push-ups, sit-ups, sit-ups, sit-ups.

upper limbs

Recommended action:

Unarmed/heavy: dumbbell elbow bending exercise and dumbbell bench press exercise.

abdomen

Recommended action:

Unarmed/loaded: sit-ups, straight leg sit-ups, leg lifts.

lower limbs

Recommended action:

Unarmed/loaded: straight leg lifting exercise, dumbbell weight squat exercise.

Diet:

One meal: breakfast

Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice.

Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein.

The second meal: snacks in the morning

About 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body in the rest of the morning and keep the continuous flow of hydrogen and acid in the blood.

Hydrogen acid comes from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.

The third meal: lunch

Lunch focused on protein and also included complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat.

As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.

The fourth meal: before training

Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. In the muscle building stage, you can choose a high-protein drink with some carbohydrates.

The fifth meal: after training and dinner

This meal consists of two parts. The first part is a drink to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1: 2. It is ideal to take 25-30g protein, because you have to ensure that grams of amino acids can rebuild muscles, and you can't slow down the absorption rate of simple carbohydrates because you take too much protein.

The second part of this meal is taken about one hour after dessert. It consists of solid food and should include a complex carbohydrate (such as rice and potatoes) and high-quality protein (such as steak). Eat a lot of vegetables.

The sixth meal: midnight snack

The most important part of this meal is protein, which ensures that amino acids are provided to the body during sleep. If you want to eat, you can also eat a small amount of carbohydrates. Of course, most bodybuilders always avoid carbohydrates completely at night.