It is much easier to lose fat than gain muscle. The content of the plan is relatively simple, but the process is rather boring and needs to be adhered to.
Frequency: not less than 5 times a week, preferably once a day.
Time: 50~60 minutes each time. The effect of reducing fat is the best.
Event: In the gym, jogging, brisk walking, elliptical machine and treadmill are all good. However, it is not recommended to rotate, which is anaerobic, and the effect of reducing fat at the same time is not as good as jogging.
Intensity: Intensity is generally reflected by heart rate. If you want to lose weight, the heart rate during exercise should be controlled within 50%~75% of your maximum heart rate (220- age), and the weight loss effect is the best. Not too strong, but the effect is not good.
Before carrying out muscle building training, we must first make clear the basic principles of strength training: except for the abdomen, it is best to train in the same place with an interval of 48 hours, and the interval between abdominal trainings should be 24 hours, so don't train every day! The training weight should be 60%~80% of the maximum weight you can lift as the training weight, or 60% of the maximum number of times you can complete an action in a group. Usually, there are 4 groups in one action, and the number of free weights (lifting dumbbells, barbells, etc.). ) in each group is 8 ~12; Each group bears its own weight as shown above. Each strength training time shall not exceed 1 hour.
The primary strength training program recommended to you originated from Schwarzenegger's fitness book and was partially adjusted according to your actual situation. The plan is a cycle every three days. Double cycle training is adopted every week.
Monday
Chest and back (supine dumbbell push-ups, upturned birds, shoulder-lifting dumbbells, one-handed dumbbells with rowing)
Abdomen (abdominal rolling)
Tuesday
Shoulder, upper arm, forearm (dumbbell side lift, dumbbell arm lift, sitting posture wrist lift)
Abdomen (abdominal rolling)
Wednesday
Thigh, calf, lower back (squat, dumbbell weight lifting, heel)
Abdomen. (Abdominal rolling)
The number of training groups, the number of people in each group and the training interval are set by themselves according to the third point "Strength Training Principle".
Dietary advice is that you should adjust your diet to a high-protein, low-fat and low-carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.