The main purpose of reducing fat is to reduce the body fat content and retain valuable muscles. Therefore, it is suggested that the diet should be low in fat, moderate in carbohydrate and high in protein. Next, I would like to share with you the training plan of reducing fat and increasing muscle for mild obese people. Welcome to read and browse.

Day 1: Focus on chest training.

Push-ups, wide bracket, 4*8, narrow bracket, 4*8

Squats weighing 3* 12

Dumbbell bird lies down and leans 4*8- 10 respectively.

Dumbbell bench press, with the supine position tilted upward, 4*8- 10 each.

Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic exercise)

About 200-240 sit-ups (7-8 groups, 25-30 in each group)

Fat loss and muscle gain program

The next day: shoulder training is the main task.

The recommended sitting posture is 4*8- 10.

Side lift 4*8- 10

Bend over and lift 4*8- 10 horizontally.

Front flatbed elevator 4*8- 10

Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic exercise)

About 200-240 sit-ups (7-8 groups, 25-30 in each group)

Day 3: Back training is the main task.

Fat loss and muscle gain program

Squat weight: 3* 12

Barbell vertical pull-ups: 4*8- 10

Rowing with both hands: 4* 10

Rowing with one hand: 4* 10

Dumbbell hard drawing: 3* 10

Dumbbell shrug: 3* 10

Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic exercise)

About 200-240 sit-ups (7-8 groups, 25-30 in each group)

Day 4: arm training is the main task.

Push-ups, wide bracket, 4*8, narrow bracket, 4*8

Standing dumbbell bending 4*8- 10

One-arm dumbbell bending in sitting position 4*8- 10

Upward posture and backward flexion and extension 4*8

Prone arm flexion and extension 3*8

Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic exercise)

About 200-240 sit-ups (7-8 groups, 25-30 in each group)

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