The first stage: improving physical fitness (one month)

1, make sure to train at least four days a week, and take a day off after one day of training, or two days off, and at least three days off every week.

2. Strength training lasts about 20 minutes, which is mainly used to learn and master the essentials of various strength training movements and the parts that need to be exercised.

3. Aerobic training lasts about 40-60 minutes. If you are too tired on the way, you can take a rest 1-2 times, each time not exceeding 1 minute. It can be a treadmill, spinning bike or aerobic exercise. Small intensity is good, and gradually let your heart, which has not been beating violently for several years, adapt to the current rhythm.

4. Try to minimize salt in the diet and reduce staple food and meat appropriately. Ensure the normal intake of three meals a day. At least stop eating junk food and greasy food.

This time is just to get you used to it. Don't expect too much about how much fat and weight you will lose at this stage. If you can do the above four points, you will lose 2-3 Jin of fat this month, or even more.

The second stage: increase muscle content and promote fat burning (1 month)

1, change the way of strength training, increase the time of strength training to 30 minutes, and you can carry out detailed muscle group exercise.

Only for one muscle group or the corresponding muscle group, through the pyramid training method with increasing weight of each group, we constantly stimulate our muscles and let them grow.

2. Keep aerobic time for at least 50 minutes at a time, try not to rest in the middle, and get it done at once.

3. Diet can increase protein's intake, gradually reduce the amount of carbohydrates (mainly staple food), and achieve a low-fat diet.

Due to the increasing intensity of strength training and aerobic training, a small banana, whole wheat bread or oats should be added after training.

The third stage: intense fat burning (1 month)

At this stage, you can already enter the formal scientific training period.

1. Keep strength training for about 30-40 minutes.

The rest between groups should be controlled within one minute as far as possible, and the whole body muscles should be practiced with compound movements. For example, compound movements such as squat, bench press and hard pull are very conducive to improving strength and muscle growth.

2. Do aerobic training for at least one hour immediately after strength. At this time, some more advanced training methods can be introduced. For example, variable speed running, fast running 1 min, medium running for 2 minutes, slow running for 3 minutes and so on.

The purpose of doing this is to improve the overall calorie burning, improve the energy supply of the heart and lungs, and more importantly, not let the body adapt to the training that has been going on for two months. The more uncomfortable you are, the more calories you consume. )

3. After aerobic exercise, if there is no problem with the joints, you can sprint for 3-5 minutes and then end up jogging for 2-3 times. Remember to relax and stretch your muscles after training to promote recovery.

During this period, the diet needs to be strictly implemented, and you can eat less and eat more meals. Try to be light, less salt and oil, and take low GI carbohydrates as the staple food.

5. Before and after training, point tonic, branched-chain amino acids or whey protein powder can be added to prevent muscle decomposition caused by long-term exercise and promote muscle synthesis after training.