1, improving physical fitness stage. It takes about a month.
In the meantime, we will guarantee to train at least four days a week, and we can take one day off from training or two days off, and at least three days off every 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 your heart, which has not been beating violently for several years, adapt to the current rhythm.
Don't expect to lose much fat and weight during this period, because it's just to adapt to you. Try to eat less salt and reduce staple food and meat appropriately. Ensure the normal intake of three meals a day. At least stop eating junk food and greasy food, and control it no matter how delicious it is, or you won't have to read the following article. By doing this, you will also lose 2-3 Jin of fat this month, maybe more.
2. Improve muscle content and promote fat burning. Time positioning is also one month.
At this stage, you can change your 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, through the pyramid training method with increasing weight of each group, we constantly stimulate our muscles and let them grow.
Then keep aerobic time for at least 50 minutes at a time, try to finish it at once, and don't rest. Diet can increase protein's intake, gradually reduce the amount of carbohydrates (mainly the content of staple food), and achieve a low-fat 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 choose anti-decomposition supplements, such as BCAA or whey protein, and eat some slow-release carbohydrates. It can be 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.
3. Strong fat burning stage. A month.
In the meantime. We can already 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.
After aerobic exercise, if there is no problem with the joints, you can sprint for 3-5 minutes and then jog for 2-3 times. Remember to ask the coach to teach you to relax and stretch your muscles after training to promote recovery. During this period, you need to be more strict in your diet, 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. Try to be light, with less salt and less oil. Slow-release carbohydrates are the staple food, and fruits can partially replace the staple food, because fruits also contain a certain amount of carbohydrates.
BCAA and whey protein can be used before and after training to prevent muscle decomposition caused by long-term exercise and promote muscle synthesis after training. If you can't afford it, use whey protein powder, drink 20 grams before training, 30 grams after training, and have some bananas and oats. Not only will you store more energy before the next training, but you can also preserve your muscles to the greatest extent.