Is there a professional fitness trainer? Can you help me create a fitness fat loss plan? Thank you v

If girls don't take medicine, they generally won't become fat and muscle, and a lot of male hormones are needed to increase muscle, so you can rest assured that you can practice.

Treadmill, speed 9, stick to one hour, enough for fat loss. If you want to make the line more attractive, you can add weight training, which is to practice dumbbells.

You find a dumbbell that you can only do one movement, and this weight is your maximum weight, which we can mark as 1RM. After testing the RM value, you can put this dumbbell aside, and you only need to do it with 50% 60% RM weight for the rest of the weight.

Sit-ups, a group of 20, a set of 4.

Chest: Supine birds, 30% RM is enough, 20 in a group, four in a group.

Back: Pull-down sticks, 50% RM, 15 in groups, 4 sets.

Squats won't make your thighs thicker, because you only need to use 10kg or 15kg to do a set of 20, and this weight can only make the line more beautiful.

Calf raiser, 10kg, set of 20, set of four. Calf shape.

I guess that's enough.

Running is the most critical.

Height 155, weight 52, in fact, you don't need a lot of **, your weight at 42-45 is relatively good, too light is not good.

First of all, I don't want to dispel your doubts: fat doesn't turn directly into muscle as a result of exercise.

Plan: You don't weigh too much and don't need medication.

Treadmill is preferred, moderate speed is sufficient, and 30-60 minutes a day is run.

The best way to lose belly fat is to sit up on your back, a group of 30-80, depending on your ability. Do around 5 sets.

As for squats, I don't support them, because this movement will make your thighs thicker, and I guess this is not what you want.

Here's an article I wrote:

It should be able to give you more comprehensive help.

Hello friend, I am a fitness coach, I am happy to answer your question, you can't eat too much before the gym, but you can't eat on an empty stomach, you can eat bananas and milk, you can exercise 40 minutes to an hour after meals, and diet is very important, muscles also need nutrition to grow, so eat reasonably! Here are some suggestions for you, if you want to get shaped, you can't eat fatty things, try to minimize the intake of animal oil and beer, I coach don't put oil in stir-frying, eat more lean beef and chicken breast! The most important thing is vegetables and fruits, because you will lose a lot of vitamins and calcium when you sweat a lot, so even if you supplement, I don't recommend that you start with some supplements such as protein powder.

1. Warm-up exercise for about 15 minutes, which can make the body sweat slightly. 2 Strength Exercise Week: Target Muscles:

Action: Number of Sets: Number of Sets:

Set x Monday, target muscles: chest, movements: plank dumbbell flying bird 6 sets x10, plank dumbbell bench press 5 sets x12, push-ups:

6 sets x exhaustion Tuesday, target muscles: back, movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x 12 bent dumbbell rows, straight-leg deadlifts:

6 sets x 12 Wednesdays, target muscles: shoulder, movements: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise:

5 sets x 12 rows, upright rowing: 5 sets x 12 thurs, target muscles: brachial two, humeral three, movements:

Dumbbell alternate curl 3 sets x 8 pieces, concentrated curl 3 sets x 8 pieces, chest single arm curl 3 sets x 12 pieces, narrow bench press 3 sets x 8 pieces, single arm neck and back arm flexion and extension 3 sets x 8 pieces, back arm flexion and extension 2 sets x 12 Friday, target muscles: legs, movements: scissor squat 3 sets x 10, straight waist kneeling 4 sets x 10, frog jump 2 sets x 30, high leg raises 3 sets x 120, supine hip lift 3 sets x 30 Saturday (single), target muscles:

Chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 groups x 12 pieces, crunch 2 groups x exhaustion, waist turn 2 groups x 40 pcs, curl flank 2 groups x exhaustion, bell body side flexion 3 groups x 12 Saturday (double), target muscles: back, waist and abdomen, action:

Pull-ups 2 sets x exhaustion, one-arm dumbbell rows 3 sets x 10 pieces, bent dumbbell rows 3 sets x 10 pieces, straight leg deadlifts 3 sets x 12 pieces, crunch 2 sets x exhaustion, waist turn 2 sets x 40 pieces, flank curls 2 sets x exhaustion, bell body side flexion 3 sets x 12 Sundays, rest or run jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutesI wish you a happy fitness and early success, If you still have fitness questions, you can ask or find this coach to answer, I feel that it is helpful to you, I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

Gym** Fitness Week Plan.

Run every day, do you have time, buy a treadmill if you don't have time, and keep running every day.

I've been doing it since March of this year.

Do 100 sit-ups a day.

1000 jump ropes.

100 squat exercises.

I bought 5kg dumbbells and came back and lifted 100 times a day.

Plus a reasonable meal.

Eat it all at once. Eat everything.

But I only ate 7 minutes full every time.

Eat meat but eat less.

Don't eat fatty meat. I've been working since March of this year.

from 170 pounds to 118 pounds.

And still keep moving.

It's important to have perseverance!

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

Just eat less at dinner, don't eat it, don't eat meat at once, lighter, like you, generally go to exercise in the morning and evening, you will have energy, climb more stairs may be a good way, or you can walk quickly first, train your physical strength, and slowly find a suitable method, but this should be insisted on, and it is good to form a habit.

Or squat on the wall.

Hello, your standard weight = 186-105 = 81 kg, too much overweight.

Healthy men have a fat content of 14% to 17%, and more than 30% is severely obese.

1. If you want to lose fat, the key is strength training. Strength training can increase the overall metabolic rate, which can increase the efficiency of fat loss. The training of muscles is to essentially change the body's energy system.

2. The order of energy supply to the human body: sugar-fat-protein. Start with strength training (strengthening your muscles while burning sugar in your body); Then do cardio training (fat burning). Strength first, then aerobic.

3. If you don't do strength training, you generally can't jog for more than 30 minutes before you start burning fat, that is, the first 30 minutes are just the sugar consumption stage. Therefore, strength training first can make fat loss twice as effective with half the effort.

4. Since you are now heavier, it is not recommended to run, it will hurt your knees. It is recommended that aerobic training be based on brisk walking or cycling.

Leave an email address and I'll send you a specific training plan and training diagram.

Spending that money is indeed full of food, the personal trainer said that it is useless to hack your money, it is indeed better to have a plan, but it is okay without professional guidance, and all fitness boils down to fat loss and muscle building. Aerobic exercise is used to lose fat, and anaerobic exercise is used to build muscles. It is best to combine aerobic and anaerobic.

The figure is great. The most convenient way to do aerobic is running, of course, yoga calisthenics or something, as long as you want to practice. Anaerobic is the dumbbells in the gym, the equipment that exercises the abdomen and limbs.

Personally, I think that if you are in this situation, you should walk briskly every day, lose some and jog every day, which is absolutely effective. It just takes perseverance and perseverance. Then you can go to the gym to work on your muscles and discuss it with those who are very experienced in fitness.

And the most important thing is to eat less, don't forget.

Hello! It is recommended that you run 15 kilometers every morning.

Hello! First of all, in the morning, it's not necessary to get up too early, just get up at 8 o'clock, eat some breakfast and rest for 1 hour, start at 9 o'clock, and stretch the muscles of the whole body before training.

1. 6 sets of head squats (one warm-up group), 15 pieces in each group, with a 1-minute break.

2 Push-ups: 6 sets (one warm-up set), each set doing 80%-90% of your maximum reps, with a 1-minute break in between.

3Is there a dumbbell at home? If you don't have one, go buy a pair of adjustable weight ones. For dumbbell curls to train the biceps, 5 sets (warm-up group), 12 pieces in each group, with a 1-minute break.

4 crunches 6 sets, 15 in each group, no need to warm up, because the body is already warm, rest for 1 minute.

Let's practice like this first, because you usually don't exercise much, so the intensity can't be too much, come to me after practicing for 1 month, practice for 2 days and rest for a day.

I'm a bodybuilder, but I think it's right for you, and that's what I've developed as a beginner training method, step by step. It's about persistence.

The training of junior trainees should be based on the principle of combining work and rest, with basic training as the mainstay. Three times a week.

Strength training, four strength trainings followed by one cardio session, and exercises on alternate days.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

Push-ups: 4 sets of 10-20 reps each.

Parallel bars arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8-10 reps per set (as an auxiliary item).

Back: Pull-ups 4 sets of 6-8 reps each.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls of 10-12 reps each.

Rear neck arm flexion and extension 4-6 sets of 10--12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

The third day is planned to be the same as the first day.

The fourth day is scheduled to be the same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).