First of all, you have to understand that those giant foreigners have basically taken testosterone. So the muscles look particularly big. It's disgusting.

Secondly, muscle gain and fat loss can be synchronous processes. Your height and weight determine your fitness process, and the focus is on reducing fat.

Your fitness plan can be made like this: seven days a week, you can do aerobic exercise for four days and anaerobic exercise for three days.

Aerobic exercise includes: swimming, running and spinning. Specifically, running, the treadmill in the gym, the speed is adjusted to 10, the slope is adjusted to 1 or 2, running for 15 minutes, walking at a speed of 6 for one minute, running for another 15 minutes, and walking for another hour! The number of calories will be displayed on the treadmill, and the part that exceeds 360 is the part where you burn fat directly, because the energy quickly converted in the blood is 360 calories, and the calorie of running exceeds 360, thus achieving rapid fat loss.

Next is anaerobic exercise. The human body has seven muscle groups: chest, shoulders, back, arms, abdomen, legs and buttocks. If you have time, you can combine anaerobic exercise with aerobic exercise.

Talk about the anaerobic exercise process, in which each group has 8 to 12 movements, and each movement has four groups.

One: Reducing fat is a very simple thing.

But why are there so many fat people in the world? Because they don't exercise, they don't exercise, they give plans but don't carry them out. There are many kinds of plans, each of which can make you slim down, but it's useless if you don't stick to it. During my private education, I made plans for many people. Sometimes I force my members to stay on the treadmill for an hour and a half. Later they complained to me that I abused them. Other people's plans are some equipment plus yoga and aerobics. I brought them here to play the treadmill, but doing that kind of low-intensity yoga and aerobics didn't have much effect on reducing fat. In the end, you will only become a soft fat man. Once again, we must persist!

Two: Diet is very important for reducing fat.

There is a jargon in our industry, practice 3 points and eat 7 points, which shows the importance of diet.

The diet must be low in oil and salt, and the carbohydrates in dinner must be controlled. I will arrange an indulgence day for you once a week. You can eat whatever you want, but the quantity must be controlled. Like Haidilao and Mala Tang, we eat little or even nothing. That's not a good thing, it's alcohol. Drink less or even not during fat reduction.

Someone asked me for a recipe, but I really didn't, and you can't eat recipes all your life. The nutrition that fitness needs to know is actually very simple, just that little thing. I have always thought that it is better to teach people to fish than to teach them to fish. To understand the diet, you don't need a recipe, just make it yourself. I put the food labels in order quite completely. You can learn if you are interested. If you are really too lazy to learn nutrition, remember two things about diet during fat loss:

1. The diet is low in oil and salt. 2. Eat less staple food for dinner.

Three: After losing fat successfully, we must keep exercising.

After successful fat reduction, the diet should slowly return to its previous state and try to eat healthily. If you stop exercising after losing weight successfully, you will overeat again. You are not far from the third, fourth and nth fat loss, and this endless sadness will last forever. . . We don't do such stupid things.

Introduction to training:

One: anaerobic part: We do strength training in different muscle groups, namely chest, shoulders, back, legs and hips, abdomen and arms.

Two: Aerobic part: We run, run (with the adaptation of training, the time will increase slowly) or have an empty stomach in the morning. I will give you an extra climbing training every week, find a teaching building to climb stairs and simulate climbing training.

Cycle arrangement: We train five times a week and have two days off, one of which is an indulgence day.

Four: equipment preparation: prepare two mineral water bottles filled with sand to simulate dumbbells, and of course it is best to use dumbbells. (dumbbell weight: 3 lbs, 5 lbs, 10 lbs)

Five: time schedule: two time periods. Morning and evening. (Exercise time at night is self-determined. Generally, after work, you can start exercising with a little preparation. Three hours before work, you can add a little carbohydrate, which is the staple food, because it takes about three hours for the carbohydrates you eat to be completely stored as glycogen, just as the food sticker says. You can exercise freely on weekends.

Training content:

Monday: chest and back training+running

(Go back to the dormitory or do strength after work at night, and go running in the playground or community after work)

Warm-up before chest training is very important, mainly to warm up rotator cuff muscles to prevent shoulder injuries. When this chest and back training is stress-free, it can be upgraded to super group training. I'll talk about this training later)

Kneeling push-ups: 3 groups (pectoralis major, deltoid, triple head) (some girls may have wrist pain and fragile joints when doing this, so they should wear wrist pads)

Group 1: exhausted (so exhausted that I can't get up)

Rest for 2-3 minutes.

Group 2: Exhausted

Rest for 2-3 minutes.

The third group: exhausted.

Dumbbell straight leg hard pull: 3 groups (hamstring muscle group, lower back width, erector spinae, gluteus maximus)

(This action should be slow. 2 seconds, 1 second to get up)

Use two mineral water bottles filled with sand to simulate dumbbells for training. Of course, I will add a weight to those who have dumbbells. I will only give you a model of weight selection, and adjust my weight according to my physical strength. )

The point of this action is to straighten your back! Keep your back straight! It's ok if the weight is small. If the load is heavy, bending over to "pull the turtle" will do great harm to the waist.

Group 1: 15 times (5-pound dumbbell)

Rest 1 min

Group 2: 20 times (10 pound dumbbell)

Rest 1 min

Group 3: Exhausted (slight back pain) (10 pound dumbbell)

Go to the playground or community for 30 minutes. It would be better if there was a treadmill. Prepare a P3 and run 9~ 10 songs.

Note: Considering that most girls are in poor health, if running knees can't stand it, I suggest adopting the strategy of alternating brisk walking and jogging. For example, brisk walking 10 minutes for jogging for 5 minutes, or brisk walking 10 minutes for jogging 10 minutes. In short, brisk walking and jogging can be done alternately, which can not only maintain the heart rate, but also play a good role in reducing fat.