How to get fit? I want to practice a physique like Sylvester Stallone, currently 176,70KG, and my ar

Regardless of the training plan and diet plan, you need to make sure that you have enough time and perseverance to stick to it. First of all, you need to be able to exercise 5 days a week, each time in 1 hour to 1 and a half hours of high-intensity exercise. Secondly, do you have enough motivation to persist for more than 3 years. It is true that if the training plan is scientific and the diet can keep up (one meal, plus the intake of nutritional supplements), then it is indeed possible to have a Stallone-like body in 2 years.

It's just that the average person either doesn't have enough time, or doesn't have extra money, or doesn't have amazing perseverance, so stick to it for more than 3 years, maybe 5 or 10 years, and you will still have a proud figure. It's not hard to start with a training plan, but you need to know how to do the right moves and adjust your training plan differently at different stages. I suggest you check out more fitness forums, such as Dabin Bodybuilding Forum, Muscle Engineering Network, etc., where you will learn a lot of useful knowledge, and ask more questions, ask those who practice well, how to train effectively and avoid detours.

I have been exercising by myself for 15 years, and I am also one of the first people to be a fitness coach in China.

Kiss. Fitness is a gradual process, and no one can practice like that in a short period of time, but as long as you practice in the right way and eat in the right way, it will definitely have an effect. I will provide you with my muscle-building diet recipe, specially invited personal trainer to prescribe, I personally think it is quite effective, but the most important thing is to persevere.

First meal: Breakfast around 7 am to 8 pm.

Carbohydrates: a steamed bun, bread, wreath or rice, noodles can be (slightly larger) Protein: 1 cup of protein powder, 2 egg whites.

Fruits and vegetables: a banana or an apple.

Fat nuts: 2 walnuts.

Nutritional supplement: 1 tablet of good storage.

The second meal is around 10 o'clock with an additional meal.

Carbohydrates: a slice of bread or a steamed potato.

Protein: one egg white, egg white.

Fruits and vegetables: a banana or kiwi.

Third meal: around 12 o'clock, lunch.

Carbohydrates: A large bowl of rice, noodles or dumplings, rice noodles are fine.

Protein: liver, beef, fish, chicken, tofu, seafood (braised or stewed, steamed or optional).

Vegetables and fruits: enoki, kelp, mushrooms, cauliflower, bean sprouts, bell peppers, spinach.

Fat nuts: a handful of cashew nuts.

The fourth meal is at 3 p.m.

Carbohydrates: A slice of bread or a corn cob.

Protein: one egg white, egg white.

Fruits and vegetables: a banana or orange.

Fifth meal 6 p.m. Dinner carbohydrates: a large bowl of rice and noodles.

Protein: beef, fish, chicken, tofu, seafood can be (preferably stewed, steamed) Vegetables and fruits: same as lunch.

Fat nuts: 2 walnuts.

Sixth meal at 9 p.m.

If you want to practice like that, ask yourself if you have perseverance, because bodybuilding is a long-term exercise that can only be effective. If you don't have perseverance, don't waste this spirit.

If you have the conditions to find a fitness club, you are saying that their figure is too scary, and it is not a matter of one or two days to practice.

You can hit ** and make Stallone like you.

You can practice now, and your muscles will grow naturally while you practice, and you will be relatively thin.