Reducing fat depends on aerobic exercise, and increasing muscle depends on strength training. Do aerobic exercise in the gym. You can run on the treadmill, step on the elliptical machine or exercise bike. The elliptical machine is recommended here, which has the same fat-reducing effect as running and is better for the knees. Your body composition test data requires you to lose 2.4 kilograms of fat, which is not difficult. The scientific fat reduction plan is that you can lose at most 1 kg of fat every week. If you reduce the intensity, you can easily lose these fats within one month.
Aerobic training plan: elliptical machine is recommended (if not, use treadmill); Five times a week. Suggest 50~60 minutes each time. Keeping your heart rate within your maximum heart rate (50%~75%) during each exercise is the best way to reduce fat.
The principle of muscle growth: muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.
Next, I will talk about the principle of strength training. It is best to train the same part every 48 hours, not every day! The training weight should be 60%~80% of the maximum weight you can lift as the training weight. Usually, there are four groups in an action, and the number of each group is 8~ 12. When the muscles gradually adapt to the existing weight, the weight should be increased, but the number of repetitions in each group should not exceed 12.
Muscle training program:
Brachial biceps trainer: number of groups: 4; Grouping interval: 2 minutes; Number of groups: 8 (You are required to make your muscles feel tired rather than exhausted after completing a group) Weight: Follow the principle of strength training.
Pull-down trainer: number of groups: 4; Grouping interval: 2 minutes; Number of people in each group: 8 people; Weight: the method is the same as above
Chest clip trainer: number of groups: 4; Grouping interval: 2 minutes; Number of people in each group: 8 people; Weight: the method is the same as above
Rotating abdominal muscle training: number of groups: 4; Grouping interval: 2 minutes; Number of people in each group: 8 people; Weight: the method is the same as above
Rowing trainer: number of groups: 4; Grouping interval: 2 minutes; Number of people in each group: 8 people; Weight: the method is the same as above
Back flying trainer: number of groups: 4; Grouping interval: 2 minutes; Number of times in each group: Because you are responsible for your weight, the training times in each group should be 60% of the maximum number of times you can do this action. For example, if you can do it 50 times, you can do it 30 times in each group.
Squat: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: the method is the same as above.
Diet plan: You should adjust your diet structure to a high-protein, low-fat and low-carbohydrate diet. Eat less greasy food. Pork and mutton are high in fat, even lean meat. Try to make up or eat less. If you eat meat, eat chicken breast and fish. You can also eat eggs, beans and milk to supplement protein. The amount of staple food should be reduced, and every time you eat 7 points full.