Are you fat, fat, just right or thin?

This is very important, involving the focus of the whole fitness program, whether it is to lose fat, shape or gain muscle.

"Fat"-reducing fat.

"Not fat"-shaping.

"Thin"-gain muscle.

With the change of physical condition, the focus of fitness is also changing.

In short, the ultimate goal of everything is to "dress thin and undress with meat."

2. Understand the fitness plan.

What exercise can reduce fat and what exercise can increase muscle?

Exercise is basically divided into "aerobic" and "anaerobic".

In general, aerobic exercise can reduce fat, exercise the heart and lungs, and anaerobic exercise can exercise strength and help train muscle lines.

Fat-reducing exercise (aerobic exercise): Although I feel very tired, I can breathe evenly for a long time and keep it (running, cycling, skipping rope, swimming, etc.). ).

Muscle building or shaping exercise (anaerobic): using short-term explosive force usually requires a certain amount of rest, and continuous action will lead to exhaustion (all kinds of iron pushing and all actions that can't get past their own gravity).

There is also a new type of operation called "Hiit" and "tabata". Keep has many related courses, which is an aerobic and anaerobic exercise alternately. It can burn fat quickly in a short time, but it makes me want to cry.

draw up a plan

Complete the first two understandings, and your fitness plan will be half finished.

You can choose from a large number of tutorials of keep.

There are many fixed collocations in the fitness plan. Mu Yang takes this as an example to illustrate his fixed template:

Monday: Practice your shoulders and arms.

Tuesday: Aerobic exercise

Wednesday: chest and back exercises

Thursday: Aerobic

Friday: Practice hips and legs.

Saturday: Aerobic exercise

Sunday: rest

(Abdominal courses interspersed with aerobic days)

The knowledge of this template is that abdominal muscles are tolerant muscles and can be recovered after repeated training for a week. Other muscles should be exercised separately, because it takes a little longer than abdominal muscles to get a full rest.

Some restless gods do yoga and other relaxation exercises on "rest days", depending on personal circumstances.

Generally, I arrange 4-5 exercise classes for myself every day for about 50-60 minutes. The fitness program focuses on reducing fat and shaping.

In order to be fresh and easy to stick to, I usually practice different courses in the same part within two weeks.

I have experienced a fitness table that has not changed for ten thousand years before, and I will feel bored and hard to practice.

Every time I implant a new course, I don't know what the next step is when I practice, so I'm curious and finished practicing …

1. Open keep- Training-Pull to the end-Discover more training programs-Tailor-made multi-week plan-Customize training plan-Choose step by step according to your own needs.

2.keep will automatically generate a training plan according to your requirements, and click Save Plan.

3. If you don't know anything about the difficulty of the project to be trained, you can first train according to the automatically generated scheme (the schemes set by keep Jun are very kind); If you have a certain understanding, you can input your own scheme into the system like Mu Yang, which requires the next "editing scheme":

Enter the training plan, select the pinion in the upper right corner-Edit this week's training-Select the date to edit-Edit training-Delete preset training-Add training, select the project to practice in the drop-down list, and click Finish.

After editing for one week, click "Save". (Note: The courses in this list are all courses you choose to join, and it is more eye-catching if there is no search term. It is recommended to reserve enough time to make your personal plan ...)

With regard to "leave", keep has arranged a two-day leave range for you humanely, and you will only be granted leave if you have sufficient reasons. If you choose to be lazy, your vacation will be rejected ... ... and keep your lovely side.

Next, every day in the plan, keep will become your exclusive coach. If you procrastinate, it will pop up a push notice: there is an exercise plan to be completed today.

4. control your diet.

Now that we have joined the plan, we must control our diet.

Otherwise, you will practice for nothing.

"Practice three points and eat seven points", it is not good to practice the wrong way to eat, and it is useless to practice the wrong way to eat. ...