Aerobic exercise plan
Exercise frequency: not less than 5 times a week, I suggest you do it once a day.
Exercise time: 50 to 60 minutes for each exercise.
Exercise: under 75KG, you can jog; If you weigh more than 75 kilograms, you can swim and ride a bike.
Exercise intensity: intensity is usually reflected by the heart rate during exercise. If the goal is to reduce fat, your heart rate during exercise should be controlled within the range of 50%~75% of your maximum heart rate, and the effect of reducing fat is the best.
Before recommending a strength training plan to you, you should first make clear the basic principles of strength training: it is best to train in the same place except the abdomen, with an interval of 48 hours, or with an interval of 24 hours for abdominal training, instead of training 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.
Strength training program:
Action name: roll belly (there are many teaching videos on the internet, you can search for them yourself)
Exercise frequency: once a day with an interval of more than 24 hours.
Number of exercise groups: four groups at a time
Grouping interval: 2 minutes
Number of people in each group: the number of people in each group is 60% of the maximum number of people you can do this action at one time. If you can do it 50 times at a time, then you can do it 30 times in each group.
Training action: push-ups
Exercise frequency: twice a week with an interval of more than 48 hours, such as Monday 1 time and Thursday 1 time.
Number of exercise groups: four groups at a time
Grouping interval: 2 minutes
Number of people in each group: the number of people in each group is 60% of the maximum number of people you can do this action at one time. If you can do it 50 times at a time, then you can do it 30 times in each group.
Dietary Precautions: You should adjust your diet structure and choose a diet with high protein, low fat and low carbohydrate. Eat less greasy food. Pork and mutton, even lean meat, are high in fat. Try not to eat or eat less. If you eat meat, eat chicken breast and fish. You can also eat eggs, beans and milk to supplement protein. The amount of staple food should be reduced, and every time you eat 7 points full.