How long did fat people start to have muscles? Thin people don't have much natural meat because of their lack of weight. If you want to keep fit, you must first "overeat" and make yourself "worthy". The conditions of fat people are much better, as long as they are supplemented with proper nutrition, then their meat can be strengthened.
Fat people want to build a good figure, first of all, they must have a firm goal and persevere. It is best to integrate fitness into life and truly understand that "life lies in the true meaning of exercise".
It is best to have a step-by-step process to develop the horn muscle. Professional gyms have professional coaches to make detailed fitness plans. Combined with a reasonable diet, it usually takes three to six months to practice the best appearance.
Don't be eager for quick success, otherwise it will violate the meaning of healthy exercise. Overloaded training may cause irreversible harm to the body.
Fat people want to exercise, but don't know how to do it. 1. To reduce fat, we must first understand that fat can't be converted into muscle, and fat people have higher fat, so it is not recommended to make too many anaerobic devices at the beginning.
The first step is to reduce fat, and the most effective way is to keep doing aerobic exercise. The popular explanation of aerobic exercise is that breathing is smooth, the intensity is low, and the duration is long. Through continuous or repeated activities, a certain amount of exercise is completed in a certain period of time.
During the whole exercise, we can successfully complete the breathing process, but the difference is that breathing is slow and fast. For example: long-distance running, swimming, skipping, aerobics, cycling, mountain climbing and so on. You can persist for more than 30 minutes every day.
Gym fitness equipment can use treadmills, exercise bikes, elliptical machines, mountain climbers and rowing machines.
Note: Warm up before exercise. Initially, the speed of the treadmill can be set between 6.50 and 7.00.
2, muscle gain When your fat layer is reduced, then congratulations, your muscles have been greatly improved because of the previous exercise, and then practice muscle gain, the effect will be obvious.
At this time, you can assist some strength exercises to practice muscles. The so-called strength training is to use all kinds of fixed fitness equipment and free strength equipment in the gym for strength training, also called muscle training. The purpose of muscle training is to improve the quality of human muscles, appropriately increase muscles, increase human calorie consumption, and thus reduce the accumulation of fat.
3, control the diet, eat more fish, eggs, lean meat, tofu in the daily diet. Because protein is a wonderful recipe to curb hunger. In addition, you can add some vitamin B6 and magnesium. They can help you balance the fluctuation of hormones in your body, thus controlling hunger. Don't deliberately starve yourself during weight loss, otherwise your body will accumulate water, your metabolism will slow down, and it is easy to resist the temptation of eating a big meal and get fat.
Fat man fitness nutrition plan reference 1, fitness plan 1) practice 5 days a week and rest 2 days;
2) On the first day, practice chest muscles and biceps, with 2-3 movements in each group and 2-3 movements in each group 10- 12 movements in each group;
Practice back and triceps the next day, with 2~3 movements in each group, 2~3 movements in each group, and 10~ 12 movements in each group;
On the third day, practice the leg and deltoid muscles, with 2~3 movements in each group, 2~3 movements in each group, and 10~ 12 movements in each group;
On the fourth day, do aerobic and abdominal muscles, jog for 30~45 minutes, and then do 1~2 abdominal movements, 2~3 groups each, 20 in each group;
On the fifth day, do aerobic and waist muscles, jog for 30~45 minutes, and then do 1~2 waist movements, 2~3 groups each, 20 in each group;
The sixth day, the seventh day off.
2. Nutrition plan 1) Every morning, milk+eggs, beef or chicken or fish at noon, and no carbohydrate or midnight snack at night;
2) Eat more high-protein food and less carbohydrate and fat-free food;
3) More white meat and less red meat;
4) More calories and less calories;
5) Drink more water and eat less cholesterol food.
What if the fat man can't control his diet? 1. Stay away from meaningless dinners "My former classmates are going abroad", "My third aunt and second sister are celebrating their birthdays", "xx got a raise and said they would be together at night", "I'm in a bad mood/I'm in a good mood" and "I'm in a bad mood for the exam next week". These are all excuses for fat people to eat and drink hard, and these dispensable social activities bring you the most in a year, but they are actually unnecessary.
Replacing food in other ways gives you pleasure and treats yourself in another way. Save money on a weekly beer hot pot barbecue. Saving for a month is an outing, or a long-awaited bag or electronic product. I may travel to Thailand after saving for one year. The youthful abdominal muscles on the beach are far more interesting than sweating around the barbecue stall hot pot restaurant every day.
3. Make a plan with obvious benefits. Use the sense of gain brought by losing weight this month to support the hard work plan for next month.