Exercise 3-5 times a week. The first thing every time is to warm up 10- 15 minutes. This can be done by jogging or cycling. Then enter a planned and step-by-step anaerobic exercise. This part is mainly planning. At first, you can divide the whole body into upper and lower parts to practice, such as chest, back and arms today and waist, abdomen, legs and buttocks next time. Of course, you can also practice your arms, legs and hips this time and your chest, back, waist and abdomen next time. Each part has 1-2 different actions, each action has 3 groups, and each group has 15-20 actions. Take a break between each group for about 30 seconds. The weight of each group was 15-20, and they felt sore. According to your situation, you can focus on upper limb strength training. The whole anaerobic exercise time is within 30-60 minutes. Finally, aerobic exercise lasts for 40-60 minutes. This is the whole exercise schedule this time.
This initial stage lasts about 1-2 months, and then it begins to enter the next stage.
In the next stage, you can divide the exercise plan into more details. For example, chest and arms are practiced for one day, back and waist and abdomen are practiced for one day, and legs and buttocks are practiced for one day. Each part has 2-3 movements, each movement has 3-4 groups, and each group has 12- 15. When the weight of each group is 12- 15, the feeling of acid swelling is more obvious. In particular, abdominal exercises can be done without counting, and each group can reach the limit. Of course, it doesn't change before warm-up and after aerobic exercise.
This is the primary stage, which lasts about 3-5 months. You can go to the next stage. That's all. It is estimated that after these two stages, you will have great changes, provided that you persist!
I also want to remind you that the difference between muscle gain and fat loss is that fat loss is a reasonable exercise and reduces the total food intake, but muscle gain pays more attention to nutrient intake, but you can't eat too much, so the total calorie intake is also high, which is in conflict with fat loss. Therefore, it is very important to increase muscle mass while reducing fat, that is, shaping. So those athletes eat a dozen egg whites, chicken breasts and the like every day. Of course, here is a simple suggestion: when the total food intake is inconvenient, eat less and eat more meals, try to replace flour and rice with coarse grains, eat less high-fat food, eat more high-protein food, eat less sweets, and don't smoke or drink. Finally, a reasonable schedule is also important for your exercise!