Weight loss plan 1
Breakfast and lunch must be eaten. First run on the treadmill for 40 minutes (the coach said that running for 30 minutes only consumes water, and running for more than 30 minutes only consumes fat, so it takes more than 30 minutes), then beat the leg muscles, because it is easy to thicken the thighs after running, then exercise the chest expander, and then practice sit-ups, 50 groups and 3 groups, the amplitude should not be too large, and don't let your hands hold your head.
Start aerobic exercise to lose weight now.
First of all, you have to weigh yourself now. If the gym has the conditions, you can have a professional body fat measurement to see the distribution of body fat, and then carry out special weight loss according to your own needs. For example, although you look thin, the fat in your waist, back and lower abdomen is actually very thick, which can be consumed by general aerobic exercise, such as belly dance, Latin dance, boxing exercises, step exercises, etc. It is also possible that your calf is thick, but the fat content is not high, which makes the muscle composition mostly, so you should choose stretching and relaxation, such as Pilates and high temperature yoga.
Then, you need to customize the weight loss plan in stages. It is best to customize a target weight loss value yourself. I usually set it as: about 3kg a month.
Generally speaking, the cycle of exercise to lose weight is relatively long, so we must have perseverance. As far as I am concerned, it is six months, but there are also many people who are like this for three months.
It is recommended to start one week after menstruation is clean. I will stop two days before menstruation.
There are 75 minutes of exercise every Saturday. If you can't reach this amount of exercise, I'm sorry it can only be the amount of exercise to maintain the status quo.
Then, the time of each exercise should be fixed: aerobic warm-up for 20 minutes, main course for 40 minutes, 15 minutes to stretch and relax the whole body. But this will vary from coach to coach.
If you choose to start exercising after work, you can add a 250ml bottle of high-calcium and low-fat milk and two pieces of whole wheat bread before exercise 1 hour. Don't eat for 20 minutes before exercise.
The amount of water supplement during exercise is about 500ml (it can be increased by 200ml in summer and decreased by 100ml in winter). During exercise, do not drink more than 100ml at a time, and do not drink it all at once. It is best to put water in your mouth and send it to your esophagus bit by bit, so as to replenish water more fully and not increase the burden on your stomach.
Specific course introduction:
Aerobics, step exercise and boxing are easy to consume fat, aiming at overall weight loss, but have little effect on local sculpture.
And the action is relatively simple. Compared with other dance aerobics, beginners are easier to master, so we can start with this. However, you must pay attention to full stretching after exercise, otherwise there will be super scary spherical muscles in your limbs.
For me, his biggest shortcoming is that his movements are boring and have no aesthetic feeling.
Belly dancing, Latin dancing, hula dancing and pole dancing are all special sports for women's waist, abdomen and buttocks. The shapes of these parts are very good and the effect is obvious. It will also exercise the overall flexibility of the body and feel better when jumping. However, the action will be a bit complicated, and the first contact will easily be frustrated by the blow of confidence, but as long as you are confident and willing to consult the coach and practice by yourself after class, it is still possible.
Weight loss plan 2
1. Breakfast must be eaten
Skipping breakfast in order to lose weight may be counterproductive. After a night, the human body consumes a lot of heat. If you don't eat breakfast in time, long-term fasting will make people in a state of extreme hunger. When you are hungry, you are more likely to eat more at the next meal, and the food you eat is more likely to turn into fat. Therefore, it is unwise to lose weight without breakfast. In this more than a month, you need to insist on eating breakfast every day and eat breakfast well.
2. Strictly control the calorie intake in one day.
Excessive calorie intake is the direct cause of obesity. To lose weight, it is necessary to strictly control diet and reduce calorie intake. Generally speaking, the human body needs at least 1200 calories every day to maintain the body's basic metabolism. For women, you can lose weight if you consume no more than 1500 calories. Therefore, in this month, you need to reasonably distribute the calories of your diet, eat well at breakfast, eat well at lunch and eat less at dinner.
Eat less and eat more.
Eating less and eating more is a scientific diet method recognized by nutritionists. Eating less and eating more is to divide the diet of a day into 5~6 meals, and the amount of food per meal should be less, and seven points can be full. Try to eat some low-calorie foods such as fruits and vegetables after meals, which can give people a feeling of fullness and will not consume too many calories.
Eat more alkaline food.
Obesity is acidic and needs to adjust the acid-base balance of the body through diet, so you can eat more alkaline food during weight loss. The final metabolites of foods containing more minerals such as potassium, sodium, calcium and magnesium are often alkaline in the body. Alkaline foods mainly include vegetables, fruits, milk, soybeans and fungi.
5. Eat more foods rich in cellulose.
Detoxification is an essential process to lose weight. Some people will be constipated due to the accumulation of toxins in their bodies during weight loss. Eating more foods rich in cellulose and drinking more water will help to eliminate toxins in the body and make people healthier and slimmer. Foods rich in cellulose include coarse grains, vegetables and other foods.
sports
1. Do aerobic exercise for 30~60 minutes every day.
Aerobic exercise is the most ideal type of exercise to burn fat. Sticking to low-intensity aerobic exercise for more than 30 minutes can consume a lot of fat to provide energy for the body. Therefore, in order to achieve a good slimming effect, it is necessary to ensure that every aerobic exercise lasts for more than 30 minutes, preferably not more than 1 hour.
2. Arrange proper strength training every day.
Improving basal metabolic rate is inseparable from exercise. Strength training can exercise muscles well and make them more elastic. Some people think that the fat burning effect of strength training is not ideal, so they only choose to do aerobic exercise. In the process of strength training, fat burning is really not much. However, studies have shown that the body will continue to burn calories one or two hours after strength training. In addition, strength training will greatly improve people's metabolic ability and make people develop lean physique.
3. Adjust the amount of exercise according to your physical condition.
After a period of exercise, people's physical fitness will be improved and their sports ability will be enhanced. In a one-month weight loss plan, the amount of exercise per week should not be exactly the same. Daily exercise includes aerobic exercise and anaerobic exercise, whole body exercise and partial weight loss exercise. In this way, you can lose weight faster!
Weight loss plan 3
For the same person, it is also necessary to change the training plan regularly to achieve better results. Therefore, the experience here is very important. You don't have to have a coach, but you can benefit a lot from communicating with people who are taller and more experienced than yourself.
The simplest and most effective scheme, 3 days a week, or 6 days a week, 3 days ×2 cycles, that is, one day to do the chest, back and legs, two heads to do the chest, back and three arms. On the day of leg training, all four legs were trained, but not the abdomen and shoulders. Abdomen can be practiced 3 ~ 4 times a week, and 4 ~ 8 groups or 4 × 2 ~ groups can be added after each training. On the day of shoulder push, you can push a few groups of chest less, add three groups of chest push and three groups of chest push, and then practice shoulder, arm 2 and arm 3 alone at the advanced stage, which is another three days, exactly six days.
The three-day plan has many advantages. If you practice for six days, you can do two cycles. If you practice for 4 days, practice your key points and main contradictions for the extra day. If you practice for 5 days, you will give up your relative best part or wait for other parts for the day when you practice less. Hehe, in a word, the weakest point, the place that needs to be improved most, and the main contradiction that needs to be strengthened most.
If you want to lose weight quickly, please insist on aerobic training at least 3 ~ 4 times a week. You can run on an empty stomach for 30-60 minutes after each equipment training, or arrange an aerobic day to have fun. Pay attention to control the calories in the diet.
Plan:
Day 1 Chest and back
Warm-up in bench press 1 ~ 2 groups
Dumbbell bench press 20RM×3
Dumbbell bird 20RM×3
Butterfly machine (or horizontal chest pliers) 20RM×3
Roman Chair Upright (or Hard Pulled) 20RM×3
Barbell rowing 30 m× 3
Rowing in a sitting position (or rowing with dumbbells raised by one arm) 20RM×3
Key points: When practicing all chest movements, remember to hold out your chest and learn to use your chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms.
The next day, legs, buttocks, aerobic
Squat 30 times to warm up without weight
Squat 30RM×3
Lunge 25m× 3
Lift the heel 20RM×3.
Two-strand bending is 25RM×3.
Rear swing leg 25RM×3
Run for 30 to 40 minutes.
Key point: don't use heavy weight, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart.
On the third day, the abdomen was aerobic.
warm up
Leg-bending sit-ups (or legs on a stool) 30RM×3
Support leg lift (or sitting leg lift) 25RM×3
Support leg lifting swivel (or sitting leg lifting swivel) 25RM×6 (3 groups left and right)
Bearing rotary joint 50RM×3
Run for 30 to 40 minutes.
Key points: move as slowly as possible, use abdominal muscles to exert strength (group), and don't borrow. Don't rest too long between groups, and do relaxation and stretching exercises after training.
On the fourth day, chest and arms
Warm-up in bench press 1 ~ 2 groups
Upward inclined bench press 20RM×3
Upward inclined bird 20RM×3
Butterfly machine (or horizontal chest pliers) 20RM×3
Push shoulder 25RM×3
Double-ended bending 25RM×3
The flexion and extension of the back arm of the single arm neck is 20RM×3.
Key points: After training, do more stretching of arm muscles to prevent lumps.
Day 5 Legs, Hips, Aerobic
the same
On the sixth day, the abdomen was aerobic.
the same
Rest on the seventh day, or do aerobics, swim, climb mountains, play badminton, etc.
Conclusion: Don't use too light weight. For example, if you can bench press 25 times with a barbell of 15 kg and push it 25 times with a barbell of 10 kg, it won't do any exercise at all. Doing the last few times in a group of 25 times will be very laborious. You can't do it 25 times with a heavy object that can do it 35 times. Don't be too heavy, so that the action is deformed, the whole body borrows and so on. Girls in particular are not strength or figure, but lines. If it is laborious, such as lunge, you can hold a few kilograms of dumbbells with your bare hands or hands. The rest time between groups should not be too long, just 45 ~ 60 seconds, remember. Experience more action, slow is better than fast. Do more stretching and learn yoga moves, and the lines will look good.
Weight loss plan 4
Although men and women are born equal, they are different. Women's fitness should be selected and exercised according to our physical function, organizational structure and hormonal changes.
Compared with men, women have the following characteristics: the average body fat content of women is about 10% higher than that of men; the vital capacity and lung breathing of women are less than that of men, and the upper limb strength of women is only about 2/3 of that of men of the same age, while the strength of women's chest, arms and shoulders is relatively small, but the strength of their legs is relatively large.
Some female students come to exercise, and what they are most afraid of is what to do if their muscles are developed like men. Generally speaking, women are shorter, lighter and weaker than men, and women have much more body fat than men. As far as muscles are concerned, different sexes have different structures. Because men are born with less body fat, higher muscle clarity and larger muscle groups than women. Therefore, as long as we recognize and choose good exercise methods, women will only develop delicate and feminine body lines.
According to the physiological characteristics of women, exercise should follow the following rules:
Women's lumbar intervertebral disc is thicker than men's, and their waist and abdomen are more flexible than men's, which is more suitable for flexible exercise. Naturally, it is also suitable for flexible, brisk, graceful and rhythmic sports (yoga, aerobics, pilates, etc.). ), has a significant effect on improving nervous system function and muscle strength.
Women's pelvis is very important, not only related to "beauty", but also related to women's health. Once skewed, it will affect the appearance, resulting in a "swimming ring" hanging on the waist and abdomen, and may affect fertility because of excessive skew. Therefore, women of all ages should do more exercises aimed at waist and abdomen muscles and pelvic floor muscles, and insist on doing simple stretching exercises such as sit-ups, waist-encircling and leg press bending.
The unique physiological phenomenon of women is menstruation. Menstrual period generally does not cause much discomfort, but due to menstrual period, pelvic congestion and gonadal secretion will still cause mild discomfort such as backache, bloating and abdominal prolapse. These discomforts will affect the functional state of women to a greater or lesser extent, thus affecting the mood of participating in sports. Women should also insist on less and light exercise during menstruation, such as jogging, light equipment exercise and basically static aerobic exercise, which are all good choices, which can not only adjust the imbalance caused by menstruation, but also maintain physical strength, so as not to cause physical decline due to cessation of exercise during menstruation. However, anyone with dysmenorrhea, menorrhagia or menstrual disorder is not suitable for exercise during menstruation because of physical conditions, otherwise more symptoms will be induced.
Women aged 45-50 are called menopause. During this period, there will be a series of syndromes mainly caused by autonomic nervous dysfunction, and a few people will become sick because of severity. These phenomena are mainly due to the decline of ovarian function, which leads to the lack of stress ability of pituitary gonads, affects the balance between thalamus, pituitary gland and gonads, causes endocrine disorders, and thus causes many changes in the body. During this period, women should actively exercise, improve the regulatory function of nervous system and endocrine system, divert attention from menopausal symptoms, and balance their regulatory ability.
Weight loss plan 5
First of all, the daily plan
1, get up at 6 o'clock in the morning, 15 minutes later, wash your face and drink a cup of boiled water or honey water.
Go out to exercise at 2.6: 30, run five laps in the morning, and jump rope 65,438+0,000 times (slow at first, then gradually increase a lot).
End morning exercises at 3.7:30 and return to the dormitory to start a day's life. Go out at 4.8 o'clock and have a cup of soybean milk in the canteen (drink slowly and don't eat on the road).
5. After cleaning the classroom at noon, I began to walk back to the dormitory. If you are really hungry, you can eat cucumbers or other fruits. It's time to drink a glass of water.
6. After class at 5: 30, walk slowly back to the dormitory. Eat lightly at night and reward yourself with a cucumber!
7, 7:00 ready to go out for self-study, remember to drink a large glass of water, you can choose to walk slowly until you go to self-study, don't rush to self-study.
At eight or nine o'clock, I will start preparing for sports after studying by myself. If it's true in the first few days,
If you are hungry, you can choose to walk and slowly change from slow walking to fast walking. A person silently jumps 1000 skipping rope.
9./kloc-Go back to the dormitory to wash and maintain at 0: 00, and drink water when you are hungry.
10 and 10:40 start to write a diary and mood for the day, encourage or criticize yourself. 1 1, 1 1: 00 Turn off your cell phone, close your eyes and go to sleep.
Second, the weekly plan
1, I go out for a part-time job every Saturday, so I have to weigh myself on Saturday.
2. You must go to bed before 1 1 30 on weekends, and get up at 8 am to wash, drink and go to the toilet. Go out for a walk at 8: 30, and have a big breakfast when you are ready to go back to the dormitory at 9: 30.
3, mop the floor at work, drink a glass of water before eating, and eat one-third of the bowl. Pay attention to chewing slowly. Have a good rest at noon, eat in the afternoon and eat nothing at night.
4. Make a summary once a week, and decide the amount of weight loss exercise next week according to the weight loss results of one week.
Third, the monthly plan
1, start the goal of losing five pounds a month, take your time, don't be eager for quick success.
2. Write a monthly summary every month, summarizing what you did well or badly this month or what you need to improve.
If you reach the goal of one month, you can reward yourself with what you want.
4, a month has finally passed, and on the last day of each month, you can treat yourself with a good meal.
The first day of every month is the beginning of a new day. I must have confidence in myself, and I can do it.
Experts say that if a person does the same thing for 22 consecutive days, it will become a habit. The most important thing to lose weight is perseverance. My stomach is getting smaller and smaller. I know this process must be difficult, but I have to do it for many reasons. Now that we have written this plan, we can't waste it. It will be officially implemented from March. Come on!
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