Monday

1, 200ml of drinking water;

2. Move the whole body joints on the flat ground for 3 minutes;

3. Run on the treadmill for 30 minutes and keep the heart rate: 1 18- 157 (important); During the period, you can stop drinking water, and the amount of water you drink each time does not exceed100 ml;

4. Arm: dumbbell bending 12 times ~ 3 groups ~ 60 s interval between groups;

5. Back: rowing in a sitting position 15 times ~ 1 group; Stretching backward in sitting position 15 times ~ 1 group;

6. Abdomen: sitting posture: 15 times ~ 3 groups ~ intermittent 60 s;

7. Stretch the whole body muscles.

Tuesday

1, 200ml of drinking water;

2. Move the whole body joints on the flat ground for 3 minutes;

3. Run on the treadmill for 30 minutes and keep the heart rate: 1 18- 157 (important); During the period, you can stop drinking water, and the amount of water you drink each time does not exceed100 ml;

4. Arm: bend over and stroke 12 times ~ 1 group;

5, chest: barbell bench press 15 times ~ 3 groups ~ 60 s interval between groups;

6. Lower limbs: barbell squat 12 times ~ 1 group;

7. Stretch the whole body muscles.

Wednesday

1, 200ml of drinking water;

2. Move the whole body joints on the flat ground for 3 minutes;

3. Run on the treadmill for 30 minutes and keep the heart rate: 1 18- 157 (important); During the period, you can stop drinking water, and the amount of water you drink each time does not exceed100 ml;

4. Shoulders: dumbbell shrug 12 times ~ 1 group; Dumbbell side lift 12 times ~ 1 group;

5. Abdomen: sitting posture: 15 times ~ 3 groups ~ intermittent 60 s;

6. Stretch the whole body muscles.

Thursday

Repeat Monday's plan;

Friday

Repeat Tuesday's plan;

Saturday

Repeat Wednesday's plan;

Sunday

Rest.

Precautions:

1, the plan is to lose weight and gain muscle, which is suitable for people who need to lose weight in the early stage;

When implementing the plan, please do what you can and step by step. If you feel unwell, please stop consulting a professional.

3. Avoid overeating and consume too many calories during weight loss.