A, muscle strengthening plan:
1. Warm up for 3~5min.
2. (Boys) Exercise anaerobic for 30 ~ 60 minutes. (Girls) Exercise anaerobic for 20 ~ 40 minutes. Push-ups, sit-ups, equipment exercises, etc. )
3. Aerobic exercise for 30 ~ 60 minutes. Running, swimming, mountain climbing, etc. )
This is the most effective fat-reducing step that I personally tested and scientifically verified. Go to the gym or exercise by yourself, you can follow this step.
Fourth, reduce fat.
1, jog for 3 to 5 minutes. In short, the effects of sweating or fever can be stopped.
2. Do sit-ups and push-ups.
Then go out and run 5 kilometers every two or three days.
Third, the frequency of exercise.
As long as it is guaranteed once every four months and three days, there will be great changes in both body and physique. And in fact, muscles don't come out during exercise. During exercise, your training will destroy your muscles, and protein supplemented at home is used to supplement the damaged muscles. In the process of supplementing, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, exercise and protein's supplement are the key to muscle growth.
Fourth, diet.
1. Eat more complex carbohydrates and carbohydrates. Such as rice, noodles, potatoes, cereals, corn, sweet potatoes, etc.
2. Get enough protein. Such as beef, chicken breast, shrimp and fish.
3. Eat more protein meat with high nutritional value and low fat. Such as fish, shrimp, chicken and lean meat.
4. Eat more vegetables and fruits. Vegetables contain a lot of vitamins and minerals. If you train hard, you will need them more.
Note that it is not recommended to exercise every day from the beginning because: 1, the problem of persistence. Many people are very active in losing weight and gaining muscle at first, then they feel very tired after a week or two, and then they stop. How many people have got a fitness card, but they have gone several times and finally stopped going. In the process of losing fat and gaining muscle, exercise is very important, but rest is equally important! If you don't give your body enough rest time, the accumulated fatigue of your body will make you stop exercising sooner or later, once you break the original inertia of exercise.
For a person who just started to lose weight, it probably means that it is difficult for him to continue exercising. This is not only determined by your will, but also by your body. Don't be too confident about your figure without a sports foundation. In addition, muscle soreness also needs some rest to relieve it, otherwise it is easy to overtraining.
2. Efficiency. Maintaining quality and sticking to it is the right way. Go every other day or three times a week. After all, everyone's time is limited. Aerobic exercise can improve the basal metabolism for a period of time, so it is best to do it every other day for people who don't have enough time.