The answer upstairs is quite comprehensive, and it is a professional muscle training program. If you spend a lot of time and energy on it and have a good diet, it will have a good effect.
I write a relatively simple scheme, which is also very operable. The purpose of losing weight can be achieved, but the purpose of gaining muscle is limited. I can build a certain amount of muscle, but I can't build a big one.
Monday: jog for 40 minutes, the intensity is: someone talks to you during running, you can deal with it.
Sitting posture drop-down: 3 groups, each group 15-20.
Leg bending and hard pulling: same as above.
Barbell lifting: 3 groups, 20 in each group.
Pressure wire rope: 3 groups, 20 in each group.
Supine belly roll: 3 groups, 20-30 in each group.
Supine leg lifts: 3 groups, 20-30 in each group.
Wednesday: You can take a spinning class, with a class of 45 minutes.
Flat bench press: 3 groups, each 15-20.
Sit chest push: 15-20 divided into 3 groups.
Shoulder push: 3 groups, each group 15-20.
Sit and lift: 15-20 divided into 3 groups.
Supine belly roll: 3 groups, 20-30 in each group.
Supine leg lifts: 3 groups, 20-30 in each group.
Jogging for 40 minutes on Friday, the intensity is: you can cope with someone talking to you during running. Of course, you can also take spinning lessons.
Leg flexion and extension: 3 groups 15-20.
Leg flexion: 3 groups, each group 15-20.
Squat load: 15-20 points in 3 groups.
Supine belly roll: 3 groups, 20-30 in each group.
Supine leg lifts: 3 groups, 20-30 in each group.
It is important to control the total time of each exercise within 60-80 minutes, and the rest time between each group should not exceed 60 seconds.
Abdominal training is more, because the abdomen is the easiest to grow meat, and it is quite enviable to have 6 pieces of dried tofu in the abdomen.
Practice three times a week and stick to it. It is difficult for ordinary people to exercise more than three times a week. After all, exercise is not soaking feet, just lying still, unless you are a fitness enthusiast.
My plan won't make my muscles bigger, so I don't need to finish heavy training with abundant physical strength first. I can do aerobic training and make equipment first. At the same time, the landlord can also put the equipment in oxygen to give the body some freshness.
Diet: Reduce the high-fat and high-fat foods in the normal diet and increase some high-protein foods, such as bean products, fish, seafood, lean pigs, cattle, mutton and so on.
Eat seven points full for breakfast and lunch, exercise for dinner, so eat six points full, and come back after exercise to eat some fruit and 2-3 egg whites. If you are hungry at other times, you can also eat some fruit properly. Good luck!