The first stage: 1-2 weeks, the main purpose is to enhance physical fitness.
Training mode: core training+aerobic training.
Reason: The main reason is the relationship between diet and lack of exercise. In the first stage, physical training should be strengthened, and core training is aimed at this goal. Obesity is mostly due to large abdomen and insufficient waist strength, so it is necessary to strengthen waist and abdomen training.
Planning: 20 minutes; Stretching, belly rolling, supine leg lifting, dumbbell side pulling and waist twisting 20× 3 groups; Cycling for 20 minutes for aerobic training.
The second stage: 3-4 weeks, the main purpose is to lose weight.
Training mode: aerobic training+appropriate equipment training.
Reason: After two weeks of training, my physique has improved. Generally, simple and fixed equipment can be used for exercise, and aerobic exercise can achieve the purpose of reducing fat.
Plan arrangement: belly roll, side pull, sitting chest push, steel wire pull-down, sitting shoulder push 20×3 group, flying back 15×3 group, aerobic exercise for 30 minutes.
There is no shortcut to healthy weight loss. Start training in four stages in two months and adjust your diet.
The third stage: 5-6 weeks, the main purpose is to break the platform period and pay attention to fat reduction training.
Training mode: core training+lower limb training.
Reason: After two stages of training, the weight will generally drop. At this time, there may be a platform period, which is easy to produce inertia and fatigue. Encourage more and build up confidence. Because in the platform period, lower limb training consumes a lot of energy, a reasonable diet will have a good fat-reducing effect.
Training plan: 20×3 groups roll their bellies, goats stand up and sweep their legs, and 25×3 groups squat and flush their legs; 30 minutes by bike.
The fourth stage: 7-8 weeks, focusing on aerobic training to control weight gain.
After the first three training stages, the fat content of the trainees has decreased, which will show obvious fat-reducing effect. Keep the original diet plan, even if you stop training, you won't gain weight.
Training plan:
The first day: roll your belly, push your chest in a sitting position, put birds in your chest, re-hang the 20×3 group, and do aerobic exercise for 45 minutes.
The next day: abdominal contraction, dumbbell side pull, dumbbell 20×3 group, flying back 10×3 group, pull-down row 25×3 group, elliptical machine for 35 minutes.
The third day: supine leg lift, unarmed squat, lunge squat 25×3 group, dumbbell shoulder push 20×3 group, cycling for 40 minutes.
Rest on the fourth day
The three-day short rest periodic training is divided into four small periodic training, and the weight of the equipment is increased or decreased according to the personal physique.
Fat-reducing diet plan
First stage
Breakfast: two slices of whole wheat bread+skim milk 1 cup+protein 1 slice; Or the cereal is sugar-free 1 bowl+protein 1.
Chinese food: rice (150g), meat, fish, lean meat, chicken breast (100g) and fresh vegetables 200-300g.
Dinner: rice 100g, mainly seafood (meat, vegetables mainly cucumber, 200-300g).
stage Ⅱ
Breakfast: two pieces of whole wheat bread+skim milk 1 cup+protein 1 or cereal sugar-free 1 bowl+1 protein.
Chinese food: Rice (120g) mainly includes meat, fish, lean meat, chicken breast (100g) and fresh vegetables (100g).
Dinner: 80g rice, mainly seafood (meat, mainly cucumber, 250g).
The third stage is the platform period, focusing on reasonable diet.
Breakfast: Two pieces of whole wheat bread+protein 1.
Chinese food: rice (100g), meat, fish, lean meat, chicken breast (180g) and fresh vegetables (100g).
Dinner: 50 grams of rice and 80 grams of seafood (meat and vegetables are mainly cucumbers,100g).
The fourth stage, diet is the same as the second stage. Specific training moves can be found in the gym coach or ask the coach here. The most important thing is perseverance!
Finally, I wish you a happy workout. If you have any questions about fitness, you can ask our coach to answer them.