I want to hire a professional fitness trainer to help me create a gym workout plan!

1. Warming up before a workout is very important, and you do this very well.

2. Everyone's biological clock is different, so the best time for exercising is also different. But try not to be too late, as it will keep your brain active and constantly excited, affecting sleep.

3. Your amount of exercise is not very large, if you don't feel addicted, you can do equipment exercises. The specific intensity should be gradual to avoid muscle strain. Jogging, push-ups and equipment exercises, a combination of aerobic and anaerobic is the best way.

My practice is 3 times a week, every other day. After each warm-up, do 200 push-ups, 40 in each set, 5 sets. Take a 3-minute break between sets.

Then there are dumbbell exercises, which include 100 push-ups, 100 side raises, 100 arm flexes, and 100 tiptoe movements. Each set of 20 reps is divided into 5 sets. After that, the most important thing is the flexibility exercise, which is stretching.

Every Monday, Wednesday, Friday, or Tuesday, Thursday, and Saturday, you can play basketball or swim on weekends to strengthen your cardiopulmonary function and coordination.

4. Daily nutrition should keep up. The nutrients known to the human body include water, carbohydrates, proteins, lipids, vitamins, minerals, trace elements and dietary fiber, etc., which need to be involved, and of course, there are also individual absorption differences. My experience is to take more protein, water, and multi-vitamin supplements after practice.

If you are not a picky eater, you should combine work and rest, and remember the mentality of eating a big fat person in one bite.

5. It will have an effect in about half a month. As for the problem of thick legs, it may be due to muscle type or genetics, you can do more movements to stretch the Achilles tendon of the calf, which has a certain effect on shaping.

Men need strong thigh and buttock muscles.

You can exercise yourself at home with 3 sets of push-ups and sit-ups every day.

Excuse me if you are a man or a woman, men and women have different workouts. A personal trainer can be left uninvited, but if you have any doubts, can't? Asking questions doesn't cost money, it mainly depends on the coach's character, if the coaches in the gym are misers.

I think this gym will be open soon! Let's change homes!

My Secret: Health & Beauty Magazine + Cheeky.

You're right about getting stout, so don't do it if you're a girl.

The right workout is divided into warm-up, strength, stretching, aerobics, etc., and each step is indispensable.

It's a little thin, you have to gain weight, and then rest for less than a minute in the middle of each group and start to do it from your husband, so that you don't have the strength to do it, and you persevere.

The three elements of muscle gain: training + diet + rest.

1) Fitness Program:

Monday: Chest + three heads.

Horizontal barbell press 8-12rm (pcs)x3 sets;

Incline dumbbell press 8-12rm ;

Incline dumbbell flying bird 8-12rm

Seated e-z barbell neck back arm flexion and extension 8-12RM ;

Rope down 8-12rm

Wednesday: Back + Btwo.

Wide grip pull-ups 8-12rm (pcs)x3 sets;

Pitch Barbell Rowing 8-12rm ;

Pull down 8-12rm in front of the neck

e-z barbell curl 8-12rm ;

Tensioner curl 8-12RM

Friday: Shoulder + abdomen.

Seated dumbbell press 8-12rm (pcs) x3 sets;

Standing dumbbell side raise: 8-12rm

Upright rowing 8-12rm ;

Sit-ups 15-20rm ;

Hanging leg raises 15-20RM

Sunday: Legs. Squat 10-15rm (pcs)x3 sets ; Seated leg press 10-15rm ; Leg flexion and extension 12-15rm ; Leg curl 12-15rm

2) Male Muscle Building Diet Plan (Reference).

Breakfast 8:00, 250ml of yogurt or milk, appropriate amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, 4 eggs (two whole eggs, two egg whites).

Add meal at 10:00, 2 slices of bread, 1 glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit to taste.

Add a meal at 14:30, two egg whites, a banana, 200ml of milk

Training 16:00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, fruit to taste.

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in moderation, drink more.

Water. Always keep some bananas or bread and orange juice in your bag to keep you energized.

Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juices, various vegetables.

vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolks removed).

3) Rest: Try to fall asleep before 10 p.m. and ensure 7-8 hours of sleep!