It is not a simple thing to gain muscle and lose fat. Not only tests a person's perseverance, but also tests a person's self-discipline. Because you need to keep fit, control your diet, ensure sleep, and quit bad habits in order to shape your body.
Back to the original topic, fat people feel that they can't lose weight, and thin people feel that they can't grow meat. What shall we do? Here is a test of a fat man and a thin man. They exercise at the same time. After two months, what's the difference in figure? This may help you get rid of your complaints!
The fat man's name is Zach. The weight before exercise was 225kg, the body fat rate was 29.7%, the arm circumference was 38cm, and the leg circumference was 6 1cm. I tried to lose weight several times before, and all ended in failure. Usually like to eat all kinds of high-calorie food, lack of exercise, resulting in excessive abdominal fat.
The thin man's name is Tristan. Body weight before exercise 136 kg, body fat rate 12.7%, arm circumference 29.8 cm, leg circumference 52 cm. He played football a few years ago, so he has a certain sports foundation.
The coach in charge of their training is Steve, a gold medal coach, who once worked out a fitness plan for actor Chris Evans (Captain America). It is reasonable to have such a gold medal coach to supervise their training.
As we all know, fat people should lose fat and thin people should gain muscle. Therefore, the fitness coach makes a training plan according to his own situation.
The training arranged for Fat Zach is mainly to reduce fat and weight, while the training arranged for Thin Tristan is mainly to gain muscle and weight. Of course, their fitness plans all include strength training, aerobic exercise, diet plan and rest plan, but the strength they pay attention to is different from aerobic exercise.
The coach asked Fat Zach to go to the gym at 7 o'clock every morning, supplemented by aerobic strength. Warm up for 5 minutes, then do strength training for 40 minutes+aerobic exercise 1 hour, practice 5 times a week and rest for 2 days.
The coach asked thin Tristan to go to the gym at 7 o'clock every morning, with strength as the mainstay and aerobic as the supplement. Warm up for 5 minutes, then do strength training 1 hour+aerobic exercise for 20 minutes, practice 5 times a week and rest for 2 days.
The coach arranged for their diet to be mainly high in protein and to give up all high-calorie foods and drinks.