Diet plan
1, protein: It is recommended to consume 1.5~2g of protein per kilogram of body weight, which is a compromise of1.8g. For example, a 50kg person needs to consume 50x 1.8=90g of protein every day.
2, carbohydrates: It is recommended to consume 6g of carbohydrates per kilogram of body weight. For example, a person of 50kg needs to consume 300g of carbohydrates every day.
3. Fat: There is no need to strictly control the intake, but it cannot exceed the first two; Drink plenty of water, eight cups a day, to promote the body's anabolism.
Sports plan
1, the large muscle group is dominant, supplemented by the small muscle group.
Major muscle groups: chest, back and legs; minor muscle groups: shoulders, arms, calves, waist and abdomen.
First, warm up the two groups with a small weight, stretch the muscles properly, and then weigh; You can change it according to your own preferences. In addition, if you want to exercise your abdomen, you can finally increase waist and abdomen movements such as belly rolling and flat support.
2. Exercise time
Beginners can control the exercise time to about one and a half hours, and then control it within one hour. Overtraining time is too long, and the intensity should be adjusted according to your own situation.
Rest and mentality
1, get enough sleep for 7-8 hours.
Muscle repair is mainly carried out during sleep, so be sure to have a good rest!
Don't practice the same muscle every day. It takes time to repair to grow. Don't rush for success.
2, it is useful to keep a state of mind!
The feeling of congestion during training and the feeling of acid swelling the next day after training are all proofs.
Stick to it for 3 months and you can see the effect yourself!
Fitness is very urgent, and it is usually years before you can see the effect!