In the process of gaining muscle and losing fat in retraining, have you ever met a coach who is in good condition or has a long theory of retraining, but you are confused at the beginning of the class? Or just let you practice with him, but don't know the point? In fact, whether you want to gain muscle or lose fat, the most important thing is to know your physical condition and constitution, and then match it with an easy-to-understand theoretical basis; You can arrange a set of exclusive course training plan for yourself. However, if you meet a very competent coach or fitness friend, it is even more necessary for you to learn how to exercise and arrange the correct diet plan yourself during the learning process, instead of leaving them and then returning to the state of novice fitness.

A perfect 28-day muscle exercise program can teach you to arrange a training program simply with only three keys. Therefore, this article will point out three key points that you need to know when designing a one-month fitness and muscle building plan. Of course, the actual training plan must be adjusted according to your own state. Therefore, the three key points to be explained here only hope that you, who have just started fitness, can enter the muscle training plan more quickly. Now look carefully!

Key 1. Caloric intake Many people only know how to control caloric intake. Therefore, the way to eat boiled water is to achieve the calorie state of increasing muscle without increasing fat and reducing fat without reducing muscle. But to achieve this goal, it is necessary to find out the most suitable value for the body through long-term records and experiments. But for beginners, you only need to calculate BMR (basal metabolic rate) first, and then calculate TDEE (total energy consumed every day) according to your exercise frequency and intensity, so you can quickly find the simple calorie number of gaining muscle or losing fat. If you still can't find the right number of calories to gain muscle, I suggest you start with the following golden nutrition ratio for muscle gain.

Nutrition ratio of training day:

Protein = Weight (kg) x0.45.

Carbohydrate = weight (kg) x0.56

Fat = weight (kg) x0.3

Rest day nutrition ratio:

Protein = Weight (kg) x0.45.

Carbohydrate = weight (kg) x0.45

Fat = weight (kg) x0.3

Use this simple gold nutrition ratio to find out the diet that suits you best! Key 2. Training principles There are many ways to train muscle groups. There are common full-body training, two-day cycle, three-day cycle or four-day cycle used by senior bodybuilders. For beginners or people under the age of 2-3, it is suggested to adopt total body training (TBT) advocated by bodybuilding champion Frank Zan. This training plan will combine the important muscle groups of the whole body, four compound joint movements with three single joint movements, and adopt a training schedule of practicing one and resting one. Compared with two-day, three-day or four-day cycles, this training method can increase the muscle's * * * degree and growth frequency, and at the same time let more time stay in the state of muscle synthesis.

Perfect body training (TBT) schedule is very suitable for people who have been working out for 2-3 years! Whole-body training, as the name implies, is to choose an action for the muscle groups of the body in a group of training, so that every muscle part of the body can receive * * * 3 times in a week to keep the muscles in a state of anabolism); 5-6 days a week; In this way, compared with division training, all parts of the body will only be trained to 1-2 times, and it will be much better to maintain the synthetic state for only 2-4 days a week. As for why many experienced bodybuilders or professional bodybuilders will adopt the regional training schedule, this is another difficult topic, which will not be discussed here for the time being.

Example of novice muscle exercise schedule:

the first group

Feet: Squat, squat

Chest: bench press bench press

Back: pull-ups pull-ups

Shoulder: Military reporter standing posture shoulder pressure.

Double-headed: Missionary Curl Missionary Bend

Brachial three heads: the triceps pull down the pulley and the three heads pull down.

Abdomen: Sit-ups roll up the abdomen

the second group

Feet: straight leg dead lift straight leg hard lift.

Chest: oblique chest push on inchchestpress.

Backward: horizontal pull-down and backward pull-down

Shoulder: dumbbell shoulder press dumbbell shoulder press

Brachial double-headed: double-headed bending in traction and standing.

Three-headed arm: skull crusher recommended by France

Abdomen: Legs raise legs.

Third groups

Foot: leg press kicks.

Chest: dumbbell bench press dumbbell bench press

Back: barbell row barbell row

Shoulders: row upright in the upper right.

Brachial head: Spiders curl and spiders bend.

Triceps brachii head: inclined parallel bars bracket

Abdomen: Abs wheel roll-out column abdominal wheel

Each training group consists of seven muscle groups of the whole body, and the principle of taking a day off as a group and repeating cyclic training is adopted.

Key 3. When we finish a whole set of training, it usually takes a period of recovery to repair. But the recovery time will vary according to everyone's physical condition and training rhythm. The following concept of self-fatigue feeling score RPERATE can adjust the training rhythm and diet by simply estimating the recovery progress.

Self-fatigue feeling score:

Very satisfied/It takes about 6-8 hours for your body to recover.

Satisfied/It takes your body about 10- 12 hours to recover.

It usually takes 12- 14 hours for your body to recover.

Poor/Your body will take 14- 16 hours to recover.

Poor/It takes more than 20 hours for your body to recover.

If you need more than 12 hours to recover from fatigue after each training, then you can consider slightly increasing your calorie intake or increasing some sleep time, so that your muscles can recover more efficiently.