To maintain a healthy body condition, not only should we keep fit, but diet is also very important. Proper eating habits combined with moderate exercise can bring us healthy physical condition. So, the following is the men's fitness diet plan I share with you. Welcome to read and browse.

Warm up; Walking on the treadmill for 40 to 50 minutes at a time, running for a while and then running, the effect is not good. Process; 10 minutes for running, 30 minutes for warm-up jogging, 20 minutes for stepping machine (stovepipe and hip lifting), 20 minutes for elliptical machine, 20 minutes for skipping rope and stretching ligament; Aerobic equipment for 30 minutes, skipping rope for 30 minutes, 1000 times or 20 minutes depending on the time; Abdominal supine 10 times, the three groups gradually increased.

The secret weapon of fitness: skipping rope 200, one group can rest for 2 minutes, and five groups can skip rope for 20 minutes anytime and anywhere, which is equivalent to running 1 hour.

Little secret; White-collar workers who often sit pay attention to their heads and have nothing to do. Exercise to write their own names will relieve fatigue.

note:

1. Limit drinking and quit smoking;

2. Exercise for 30 to 45 minutes every day; ;

3. The daily intake of salt should be controlled within 6 grams;

4. Eat more foods rich in potassium, such as bananas and oranges;

5. There should be enough calcium in the diet, such as shrimp skin and milk.

6. Eat less foods with high fat and cholesterol, such as egg yolk and roe.

Strength training program

1. Warm up by running fast (elliptical machine) 10 minutes.

2. Stretch the muscles to be practiced (static stretching)

Chest and shoulder training

Sitting dumbbell press 15 ~ 20rm (times) ×3 groups.

Standing dumbbell side lift 15 ~ 20rm

Instrument box push 15 ~ 20rm

Sit-ups 15 ~ 20 minutes

Supine leg lifts 15 ~ 20rm

Back training

15 ~ 20rm (times) ×4 groups of anterior cervical spine pull-down.

Sitting rowing equipment 15 ~ 20rm

Sit-ups 15 ~ 20 minutes

Supine leg lifts 15 ~ 20rm

Arm training

Alternate flexion with dumbbells 15 ~ 20rm (times) ×3 groups.

E-Z bar barbell bending 15 ~ 20rm

Rope downward pressure 15 ~ 20rm

Sit-ups 15 ~ 20 minutes (times) ×3 groups

Supine leg lifts 15 ~ 20rm

Leg training

The number of all musical instruments in the previous week was: 10RM times.

Smith's half squat: 15 ~ 20rm (times) ×3 groups (2 "rest between groups)

Leg lifts in sitting position 15 ~ 20rm (2 "breaks between actions") ("representative points")

Leg flexion and extension 15 ~ 20rm

Leg bending 15 ~ 20rm

Sit-ups 15 ~ 20 minutes

Supine leg lifts 15 ~ 20rm

Ways to exercise muscles. Training articles

Chest muscles: bench press 3 groups, one group is P weight, the other is P weight during warm-up, and the other is P weight? Weight 1 group

Uphill: Same as above.

Flat dumbbell bench press, heavy weight, 3 groups, upward tilt, heavy weight, 3 groups.

Lightweight sports standards of three groups of supine birds

The action standard of five groups of butterflies with medium weight can be adjusted 10 ~ 12 times in each group.

Biceps: The body is upright and weighs about P. Three groups 10 E-Z bar barbells, three groups of small dumbbells and big arms are fixed, and three groups 10 times are done together.

The sitting posture bends alternately for 3 groups 10 times, with a weight of 60%.

Gantry exercise 3 groups exercise muscle peak and light weight

Back: Pull-ups gradually increase the weight of three groups of ropes, and the weight of four groups of V-shaped pull-ups increases backwards. Non-intermittent group test 1 point.

Standard of three groups of weight gain action for leaning over and rowing with one arm

The weight of cold-drawn group 3 increased.

Pay attention to the stretching between groups.

Three heads: supine, big arm fixed, small arm bent, anti-V pull-down (club said)

A * * * Take a break between the three groups 1 min, without intermission between groups.

Legs: The weight of squat group 3 increased gradually, and the weight of leg flexion and extension group 3 was moderate.

Single leg buckling 3 groups

Shoulders: 3 groups of high-load shoulders and 3 groups of high-load shoulders.

Three groups of different weights, non-intermittent super group, arm bending side lift, rest between the three groups 1 min, lean over and lift a medium weight arm side lift.

Pay attention to stretching

Abdominal muscles practice every day. What the club taught you.

Muscle-building diet: potatoes, pasta, chicken, eggs, beef, milk, oats, vegetables and fruits.

Coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice,

Dietary advice

Breakfast: 250ml skim milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 eggs.

/kloc-a banana around 0/0 (if you have time and conditions); It is recommended to drink a glass of milk and an egg (yolk is not eaten)

Lunch: the staple food is a little meat (resolutely opposed to pork), vegetables are free (preferably eaten raw or without oil), fruits are moderate, and the oil in vegetables must be less; Sweets and drinks are forbidden for lunch and dinner; Boiled water or juice

Dinner; /kloc-eat before 0/8: 00, the staple food is free of charge, and some meat dishes are optional; Drink a box of skim milk or an egg or an apple or cucumber instead of dinner.

Night; 18:00 or 19:00. Don't cook after dinner. Don't drink water or eat after 2 1:00. Drink more water. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth.

Weigh yourself once a week, not too much, so that you can see real progress.

A small amount of bread or something before exercise. If you exercise after meals, you must try not to drink water during the exercise after 40 minutes to 1 hour. If you feel dry, moisten your lips. It is best to eat liquid food, such as yogurt and fruit, to supplement sugar within 20 minutes after exercise. Eating after an hour, a cup of soybean milk or coffee, and a beef and lettuce sandwich is a good lunch, which will make the afternoon full of energy.

Types of food;

1, control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.

2, the diet should be light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.

3, often eat fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.

4. A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.

5. Negative thermal balance. Please lose weight: the calorie intake must be less than your consumption.

Whole wheat bread, corn, rice (a meal must be less, 1 ~ 2 Liang), eggs, duck eggs, soybean milk, milk (to be degreased), apples, cucumbers, bitter gourd, kelp, celery, auricularia auricula, tomatoes, wax gourd, tofu, bean skin, leeks, laver heads, fish, shrimps, chickens.

It is very important to develop the good habit of standing for half an hour after meals, drinking more soy milk and eating more bananas, walking more, eating less and eating more, and slowing down the eating speed.

Vegetables to lose weight: cucumber, tomato, celery, leek, cabbage, vegetables and lettuce.

Fruits to lose weight: apples, oranges, peaches, tomatoes and cucumbers.

Fitness food: coarse-grain boiled potatoes, corn oatmeal, apples, orange juice and peach juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).

Note: You can eat some fish, chicken (peeled) seafood and beef properly.

Drink less drinks: such as carbonated drinks, orange juice, etc.

Accessories;

Foods for preventing and treating hypertension:

1. Fungi: Ganoderma lucidum, Auricularia auricula, Auricularia auricula and Lentinus edodes;

2, leafy vegetables: celery, chrysanthemum, amaranth, leek, day lily, shepherd's purse, spinach and so on. ;

3. Rhizomes: Zizania latifolia, asparagus, radish, carrot, water chestnut and water chestnut;

4. Flowers, seeds and nuts: chrysanthemum, apocynum venetum, sesame, pea, broad bean, mung bean, corn, buckwheat, watermelon seed, sunflower seed and lotus plumule;

5. Aquatic products: kelp, laver, jellyfish, sea cucumber, green vegetables, laver, oysters, abalone, shrimp skin and whitebait;

6. Animals: milk (defatted), pig bile, bezoar, honey, vinegar and bean products.

Fruits for preventing and treating hypertension:

1. Apple is rich in organic acids, fructose, pectin, cellulose and trace elements such as lithium, bromine and zinc. Has the effects of preventing arteriosclerosis, arteriosclerosis and coronary heart disease. In recent years, studies have confirmed that eating more apples is especially beneficial to hypertensive patients with excessive salt;

2, watermelon: watermelon has more than a dozen nutrients, which has a good therapeutic effect on hypertension. Commonly used methods are: take watermelon Cui Yi 9 ~ 12g, cassia seed 9g, decoct soup instead of tea, and the effect is very good. Watermelon kernel is also a good antihypertensive diuretic. Watermelon is known as natural white tiger soup, also known as cold melon, so people with deficiency and cold constitution should not eat more;

3, fresh plum: rich in acidity, citric acid, malic acid, succinic acid and other nutrients. Dizziness and insomnia caused by high blood pressure make it difficult to sleep at night;

4, lemon: lemon is rich in vitamin C and vitamin P, which can enhance the elasticity and toughness of blood vessels, relieve calcium ions, promote blood coagulation, and prevent cardiovascular diseases such as hypertension.

;