Lose fat first, and you need a very professional personal trainer to guide you every day. Generally, if you don't have this condition, you should lose fat first and then gain muscle. Running on fat is not faster than running. You need to do aerobic exercise. Breathing, you can talk while running. Abdominal muscles need about 10% body fat to appear. Only doing abdominal muscle exercise has no fat-reducing effect, and aerobic exercise must be added after muscle exercise. Shoulder width is mainly deltoid training, planning the whole body.

Attached are the whole body plan and unarmed equipment plan of the gym, as well as some graphic and video tutorial materials to facilitate learning movements. The following are precautions.

Diet: generally adopt low carbohydrate-the staple food is divided into three meals until you are not hungry, and occasionally eat one day a week normally. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched.

Exercise: anaerobic for half an hour, aerobic for 40-60 minutes. Jogging for 40 minutes requires aerobic exercise. Aerobic exercise is defined as heart rate 1 10- 140, that is, breathing without panting. Aerobic exercise time is also increased by a few minutes per week, so as to maintain strength. Then exercise should be comprehensive.

The order of human energy consumption is sugar and fat protein. 30 minutes ago, sugar was the energy supply, and after 40 minutes, fat was the main energy supply, so it takes more than 40 minutes of aerobic exercise to lose fat. After 1 hour, it is mainly powered by protein. Although it is rarely used, it is also breaking down muscles.

Losing weight and doing anaerobic exercise mainly consumes sugar, so that the next aerobic exercise can always be used to burn fat. Another way to improve or be more accurate is to maintain basal metabolism, which is incomparable to aerobic exercise. Aerobic exercise only burns fat during exercise. Doing anaerobic exercise to improve metabolism can burn fat all day. At present, the best idea to lose weight is to sit and exercise to reduce fat, and the most direct way of this effect is to do anaerobic exercise. Therefore, the effect of aerobic exercise alone is not as good as anaerobic plus aerobic exercise.

Rest: This is also an aspect of the exercise plan. Exercise and rest should be combined well and get enough sleep.

In terms of movement speed:

This is also particular. Generally speaking, it is suitable for slow training at first, and it takes 6-7 seconds to complete an action. The purpose is to fully stimulate muscles and improve the exercise effect. Overtime problem:

You can't just add times. That's endurance training, not muscle training. The correct way is to add groups and movements to increase the difficulty of movements.

Instrument weight:

Suitable for 6- 12RM. At first, 12-20RM was used, and RM refers to the maximum number of times you can do it at a time. For example, 20 kg can be done 10 times, which is 10RM, mainly depending on how many times this weight can be done continuously and how many times this range is used. Measure this weight in each part and increase it according to your own strength, so that the exercise is scientific.