I have a 12 week slimming aerobic plan. Stick to it and do it well, and you will lose weight and gain muscle.

Weekly 1, 3, 5. Treadmill three times a week or ride a bike or treadmill for 45 minutes. Intensity 5

Run on the treadmill three times a week on the 2nd, 4th and 6th, or ride a bike or treadmill for 20 minutes. The intensity is 9/2.

7, 9, 1 1 every week, jogging on the treadmill three times a week, or riding a bicycle or treadmill for 60 minutes, intensity 5.

Run on the treadmill three times a week or step on the bicycle or stair machine for 30 minutes on the 8th, 10 and 12. The intensity is 9/2.

Remarks: 1, intensity 5: It is your body's physiological feeling of training intensity (1- 10).

2. Intensity 9/2: Carry out your intermittent aerobic training, alternately carry out one-minute high-intensity sprint and one-minute low-intensity slow recovery aerobic exercise.

3, step by step, don't run too fast! Take your time! Let the body have an adaptation process!

Instrument practice:

Week 1, 3,5,7,9, 1 1

Day 1 Shoulder, trapezius and abdominal muscles

Five groups of times of barbell head pushing: 6, 6, 10, 10, 12.

The number of side lifts of the five groups of inclined dumbbells is 6, 6, 10, 10, 12 respectively.

Time of five groups of vertical rows: 6, 6, 10, 10, 12.

Bend over and lift sideways for 5 groups: 6, 6, 10, 10, 12.

Barbell shrugs 5 times: 6, 6, 10, 10, 12.

The frequency of weight-bearing belly roll in three groups: 10,10,20.

The times of three groups of abdominal roll of aerial bicycle are 10, 10, 20.

The next day, triceps brachii and biceps brachii

The flexion and extension times of dumbbell supine arm in five groups: 6, 6, 10, 10, 12.

Rope falls five times: 6, 6, 10, 10, 12.

The flexion and extension times of the back arm of dumbbell head were 5 groups: 6, 6, 10, 10, 12.

Barbell bending 5 groups: 6, 6, 10, 10, 12.

The times of lifting dumbbells in five groups: 6, 6, 10, 10, 12.

The number of arm flexion in five groups: 6, 6, 10, 10, 12.

On the third day, legs

Squat times in five groups: 6, 6, 10, 10, 12.

Group 5 leg lifts: 6,6, 10, 10, 12.

Number of hard pumping in 5 groups: 6,6, 10, 10, 12.

Number of heel lifts in standing position: 12 times.

Heel lift in sitting position: 12 times.

Day 5 Chest and abdominal muscles

The times of bench press in 5 groups: 6, 6, 10, 10, 12.

Five groups of time for upward inclination: 6, 6, 10, 10, 12.

Push down five groups of times: 6, 6, 10, 10, 12.

The flexion and extension times of parallel bars in five groups: 6, 6, 10, 10, 12.

The frequency of weight-bearing belly roll in three groups: 10,10,20.

Times of leg lifting in three groups: 10, 10, 20.

I came back on the sixth day

Number of hard pumping in 5 groups: 6,6, 10, 10, 12.

Rowing time of five groups of barbells: 6, 6, 10, 10, 12.

Five times of rowing with ropes while sitting: 6, 6, 10, 10, 12.

Pull-down times of five groups with wide grip and high position: 6, 6, 10, 10, 12.

Weeks 2, 4, 6 and 8, 10, 12.

It is the same as exercising muscles every day in odd weeks, but the exercise content can be changed completely.

Equipment practice, these five groups do not include the warm-up group.

Diet must be controlled, but you can't resist not eating. Health is capital!

Carbohydrate is a good choice. Common carbohydrates are:

1, cereals: As long as we don't eat too much, this kind of food won't cause fat accumulation, and it is the first choice of carbohydrate source when reducing fat.

2, flour: eat as little as possible, easy to cause fat accumulation, if you reduce fat, eat less!

3. Oat: It is a source of high carbohydrate, high carbon water and low calorie. During fat reduction, a certain amount of oatmeal can be properly supplemented before breakfast and bedtime, which can not only avoid the formation of fat, but also provide sufficient energy for the body.

4. Potatoes and sweet potatoes: These foods have always been regarded by bodybuilders as the source of high-quality carbohydrates in the preparation period and the main source of carbohydrates in the fat-reducing period.

5, fruit: Although fruit is good, it is not suitable for people who reduce fat! Because it contains high fructose, excessive intake will also cause the formation of fat.

You must have a good rest.

Start (a disease)