Before talking about the training plan, it is very important to understand the following eight key factors.
Nutrition is the most important. If you want to lose body fat, the first thing to do is nutrition, which is much more important than training. If you can't do nutrition, even the best training will not succeed in reducing fat. You must take time to buy food, cook, eat, calculate nutrition, weigh your food intake, make time when you don't have time, and reduce time waste when you don't have time, such as playing mobile phone, watching TV, shopping and so on.
When nutrition is done well, reducing fat is the most effective. The fat content ranges from 19% to 1 1.3%. I didn't do any aerobic training, and a strict diet played a vital role.
I will buy bread, yogurt, eggs, chicken breast, cereal, carrots, tomatoes and green seasonal vegetables in the supermarket. 1 prepare your own ingredients for three meals a day. Don't expect to eat in a restaurant. If you don't even have time to prepare your own ingredients, don't talk about reducing fat. For office workers, you must prepare all the food for the day in advance and bring it to the company.
The diet of reducing fat is very picky, so we must make quantitative calculations, formulate recipes in advance and strictly implement them. It is very convenient to carry an IPAD-sized food scale in the bag.
It is necessary to know that the diet during the fat-reducing period is not a normal diet, but a short-term strict diet specially arranged for the fat-reducing period. There are 365 people all the year round. It's not necessary. It only exists in a short-term stage of fat loss training. As for the calorie calculation of this fitness diet, it is a tool developed by me and can be used for free. Link address/or Baidu search "Energy Power Fitness Network" (you can see "Energy Power Fitness Network" in the navigation of this website
No matter what the goal is, effective training must first choose the right exercise. The best training to lose weight is almost the best training for all goals, so choose more big and strong compound exercises.
Having greater strength means that your muscles have greater working ability. The stronger your ability to consume fat, from the perspective of sports biochemistry, fat is not consumed directly, but can be consumed only after it is decomposed into glycerol and fatty acids. Glycerol is partly consumed by the liver, while fatty acids are consumed by the muscles. The stronger your ability to work, the higher your efficiency of burning fat.
With the increase of muscle composition, your metabolism will be faster, and you will become a more "waste oil" car, consuming more fat to keep fit.
Many years ago, scientists told us that it takes a long time to lower the heart rate in order to burn fat. In fact, this answer is a response to the wrong question, because fat-reducing training is not the amount of fat used in training, but the amount of fat burned within 24 hours a day. Short-term, high-intensity exercise makes the body produce oxygen debt (EPOC), which is a more vigorous metabolism after training for a long time.
When designing the weekly plan, enlarge the inherent mode and consider the influence of different types on different systems, thus affecting the recovery, such as
Combined pressure: sprint, * * * impact jump, heavy barbell
Spinal pressure: severe squatting, hard pulling, farmers walking
Nerve pressure: speed and strength, heavy weight and low repetition, especially > 90% 1rm until the training fails.
Metabolic stress: lactic acid works for 30 seconds to 3 minutes, producing a lot of lactic acid substances, which is very suitable for reducing fat, but the body recovers slowly.
Leave a certain "space" for different pressures. For example, you emphasized something one day.
Following a set of plans for training, its time limit is not fixed, and the same training for a long time will make the body "immune" to training. So we often switch different training programs, such as the following;
Metabolic resistance training: moderate weight, alternating upper and lower body movements or systemic circulation at the same time.
Strength training: Use more traditional strength training methods.
Bodybuilding: Paying attention to exercising muscles and improving the metabolic rate of the body is also a method used by most people in the gym, but when we enlarge the pattern, it is only one of the training modes.
Excessive strength and oxygen consumption: through high-intensity strength training (heavy weight or multiple times or fast), challenge the body's shape and let the body produce oxygen debt EPOC.
Find a running environment composed of slopes,
Hammer tires, run the steps of the stadium stands, and so on.
Take the kettle bell to the park.
In short, outdoor can give people unlimited space to play. As long as you have imagination, it will make your training more interesting.
Combining these eight factors, we design a training plan for reference.
Joint movements: neck, shoulders, hips, knees, ankles, elbows and wrists.
Warm-up: Aerobic equipment such as treadmills can warm up the body.
Stimulating nerves: flexible movements such as running in small steps, lifting knees and striding, incorporating some elastic muscle stretching,
Combination of dynamic and static muscle stretching
Using ATP-CP system to provide energy for exercise, each group of training is completed within 20 seconds (if it is not completed in 20 seconds, it will stop), and ATP-CE needs 3-5 minutes to fully recover, but in order to create a bigger "oxygen debt", the rest time set in the plan is less than or equal to 3 minutes. . One thing, without the participation of oxygen, both ATP and CP can provide energy at any time and will not produce lactic acid.
With the ratio of 3: 1, run 150m with about 80% capacity, and then walk 50m, that is 1 group, and complete the 8- 15 group. You can find several references in the playground or park.
Speaking of which, I remember when I was young, my home was in the northeast, and the land was vast and sparsely populated. My home is eight miles away from school, and there is a telephone pole every tens of meters by the roadside, so our friends sometimes run two or three telephone poles in a row, and then walk 1 telephone pole, taking the telephone pole as a reference.
If you have a football field around you, you can also run the diagonal of the football field and walk a distance, which is 1 group.
In short, according to the actual situation around you, remember that the running speed is 3: 1, and the speed is about 80% of your ability. You don't need too much intensity, it can promote the recovery of your body, because you have received a lot of intensive training yesterday.
Glycogen in skeletal muscle is fermented under anaerobic conditions to produce lactic acid and release energy for muscle utilization. It is characterized by anaerobic metabolism, independent of oxygen, fast action and high power. High-intensity exercise over 20 seconds began to form gradually, reaching its peak in 1-3 minutes. The single group of the first three exercises in the plan can't reach the peak of lactic acid, but the goal of lactic acid can be achieved by doing 3-5 groups, so it is more important to control the rest time not to exceed 45 seconds.
Like Monday's training idea, the project can be changed. I have marked the new tricks for strength training. The three tricks of BCD3 can be different from Monday (for example, do the first trick on Monday and do the alternative trick on Friday), or the same, choose whatever you want.
On this day, you can have the following choices, combined with your own situation.
1. Intense sports, such as basketball, football, badminton and tennis (not casual play, but fierce confrontation)
2. High-intensity outdoor sports: cycling, rock climbing (not random, but intense) and long-distance hiking.
3. The same training as Wednesday.
4. Bodybuilding muscle training: This is the most familiar training for fitness coaches, which is the kind of strength training that everyone has been doing for the purpose of carving muscles. None of the muscle training we did this week was bodybuilding. You can enjoy a bodybuilding training on this day, and you will feel very happy this time.
On this day, if you feel that your physical fitness is good, you can challenge the following three-part combined training. This combination is different from the usual combination. The third action is the same as the 1 action, and it will consume more energy when doing the third action. Among them, the first three sets are the actions that must be completed, and the last two sets (D and E) depend on your physical fitness.
Implementation of the plan
Stick to the above plan for 4~6 weeks, and you will get great fat-reducing effect.
Selection of fitness supplements
In order of importance
1, whey protein powder
Whey protein powder is a must. If economic conditions permit, it is best to use sugar-free and fat-free separated whey protein powder within 20 minutes after training.
2. Slow-release protein powder
When used before going to bed, this protein powder will be released slowly, so that you can have protein to supply your body all night.
3、BCAA
When used in training, it can effectively prevent muscle consumption, and when used after training or before going to bed, it can "urge" muscles to enter the synthesis stage quickly.
4. Glutamine
Effectively help the body recover from fatigue, activate growth hormone and promote muscle synthesis. Muscle will also be lost during fat loss. Using nutrients that enhance muscle synthesis can make muscle loss less.
5. Creatine
Improve strength, this training system does 3-5 weights, and the growth of muscle strength plays a great role in improving training quality.
6.testosterone accelerator
The higher the testosterone level of human body, the higher the muscle synthesis efficiency, the higher the muscle synthesis efficiency, the stronger the metabolic capacity and the more effective the fat reduction.
7. L-carnitine
Use L-carnitine before training. L-carnitine has the function of helping to transport fat and providing body use. The human body contains L-carnitine, but it can only maintain low-intensity exercise. After the increase of exercise intensity, L-carnitine is not enough and needs extra intake.
8. Fat scraper
Fat is consumed only after it is decomposed into glycerol and fatty acids. Fatty acids are consumed by muscles and glycerol by the liver. The fat scraper has the ability to strengthen the decomposition of glycerol by the liver.
The focus of this training is "oxygen debt", which is the effect of reducing fat for 24 hours, not just the fat consumption during training. Therefore, when using supplements, fatigue recovery and muscle protection are put in the front, while fat-consuming products such as meat are put behind.
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