What is the boy's weight loss and fitness plan? People usually lose weight when they gain weight, but many people say they want to lose weight every day, but they give up in a few days. In fact, you can make a weight loss plan and stick to it. Let's see what the boys' weight loss and fitness plan is.

What is the boy's weight loss fitness plan? 1 This fat burning training program includes six unique super groups. This training program makes full use of the combination of non-intermittent dynamic exercise to stimulate new muscle growth and break stubborn fat storage.

In addition to the warm-up movements of burpee, the whole training plan also formed a high-intensity super group. And a * * * do 16 group is neither more nor less.

For all exercises, you have to choose a challenging weight, but it also allows you to complete the whole training according to the specified number. It doesn't matter if you need 1 quiz to determine the weight used. In the training of each super group, the next group will lose weight.

Also, don't forget that there is no rest between the two movements of each super group, but there is a rest time of 1 minute between each super group.

1, warm up -—Burpees

Target number: each group 10 times, and 3 groups were completed.

Target muscle groups: legs, chest

Yes, burpees is your warm-up action. If you think this is easy, you are wrong. Now you have no turning back.

Start from the standing position, squat down, and then kick your legs into the starting position of push-ups; Do another push-up, jump forward into a semi-squat position, and then jump into the air with explosive force.

After returning to the ground, continue to squat, kick your legs outward, and repeat the above action flow 10 times. It should be noted that every burpee should be a smooth movement.

2. Super group-barbell squat+barbell squat standing wide posture

Target number: 65,438+02 barbell squats in each group, 65,438+02 barbell squats stand in a wide posture, and one group does 3 groups.

Target muscle groups: legs, buttocks, core

After completing the 12 barbell squat, immediately complete the 12 barbell squat standing posture.

For the barbell squat wide-body standing posture, the weight should be reduced by about 25%, and the distance between legs should be kept wide (about one step horizontally), with toes pointing outward (pointing to 10 and 2 o'clock). The trajectory of the whole movement is the same as that of the regular squat, but you should feel that your hips and biceps femoris are stretched deeper when you squat.

For these two exercises, make sure your thighs are low enough so that you should make them parallel to the ground. Remember, keep a low profile!

Don't be discouraged at ordinary times. If you make a wrong posture, or feel ineffective when doing it, don't worry, because this exercise is easier to get good results than sticking to it. Everyone must arrange their own exercise mode reasonably when exercising, and everyone should strictly abide by such a plan when exercising and strive for their own success.

What is the boy's weight loss fitness plan? 2. How to make a weight loss plan?

When you master your personal data and aim at a more reasonable and healthy body mass index in the world or society, you can determine your weight loss goal according to your own situation.

Like where are you going to lose? How many kilograms are you going to lose? The determination of this goal should be based on objective facts, respect objective laws, and not blindly set unrealistic aggressive goals or negative goals that do not improve prospects. Goal setting can be long-term or short-term, and it is best to start with small goals that are easy to achieve.

Be sure to remember your goals and remind yourself every day.

Make a feasible weight loss plan according to your own situation. This plan mainly includes two aspects: energy intake and consumption, including: what kind of weight loss method to adopt, the time span and daily arrangement of the plan implementation, and how to strictly implement the plan. The finer the better.

Daily calorie intake: set personal daily calorie intake goals and formulate corresponding weight loss recipes. Calorie intake is difficult to control and implement. It's better to make a plan for a long time, and it will be much easier to put things that can't be done in one day into 10 and 30 days.

Daily calorie consumption: exclude basal metabolism and calculate personal daily calorie consumption, mainly exercise consumption. Then determine how long and how to exercise every day or week.

The above is the method of making a weight loss plan and the main points to pay attention to. Only by tailoring your own weight loss plan can you lose weight with half the effort! Of course, it is not enough to have a good plan, but also to lock the target and implement it well, otherwise it will be an empty plan. I suggest you try to keep a weight loss diary or find a weight loss partner. These methods are all good.