Please give me a gym fitness fat loss plan

Method: 1. Jog for 30-60 minutes every afternoon.

2. Eat only 7 percent of the diet at each meal, eat more fruits and less meat.

3. Don't eat 2 hours before going to bed.

The gym has the right classes for you: aerobics, street dance. The most effective and fastest results are running, which is a slow, continuous run of more than 30 minutes.

Note: 1. Don't overeat.

2. Persist and persist.

1 Pre-workout preparations.

2. Reasonable arrangement of fitness movements, such as practicing for a few days to rest, which actions to practice on which day, etc.

4 Relaxation after a workout.

5. Cooperate with the diet after the workout, three points of tempering, seven points of eating.

6. Coordination in terms of lifestyle habits, good lifestyle habits, so as to develop a good fitness habit.

Let's drink some life source detox first, department stores have it.

Jogging for an hour and a half a day, losing body fat, doing ab rippers, and crunching.

The best way is to start at 8 o'clock in the evening: straighten your hands, put your legs together, swing your hands up and down 50 times, you can enhance your arm strength, and you can reduce the fat of your arms, and the same is true for your legs, and your hands are on the ground, and your legs are straight, and if you do, you can change to Article 2 and do 50 too...

3. If you lose all the fat, it is not difficult. It's just that the process can be boring. You have to have determination and perseverance.

Fat is like a deposit in our body, it can only be reduced if you earn less (eat less) and spend more (consume more). Fat is a systemic increase or a systemic decrease, and there is no local fat loss during exercise, and local fat loss can only be achieved by liposuction.

If you want to lose fat, your core form of exercise should be aerobic exercise. Like when you work out in the gym, you can choose treadmills, elliptical meters, step machines, exercise bikes to do the workout. The equipment that belongs to the whole body aerobic exercise is the treadmill and the elliptical instrument, among which the elliptical instrument has the same fat loss effect as the treadmill, and can better protect the knees, so this project is the first to be recommended.

There are several aspects to pay attention to when doing aerobic exercise to lose fat.

Frequency of exercise: once a day.

Sports: treadmill, elliptical.

Exercise intensity: Intensity is generally reflected by heart rate, if you aim to lose fat, your heart rate range during exercise should be controlled within the range of 50% to 75% of your maximum heart rate (220-age), and the fat loss effect is the best. Don't over-intensity, the effect is not good.

According to the above exercise time and intensity exercise, with the current weight of 55 kg, you should burn about 400 calories per day. If you can keep exercising every day, then you can lose kilograms of pure fat in a month.

In terms of diet, I hope you can adjust your diet and eat as little high-calorie food as possible. For example, fried, fatty meat, these foods should be eaten less or not at all. Snacks and sweet drinks are best not to eat.

It is best to eat fish, chicken breast, and soy products. The amount of carbohydrates in fine grains such as rice and noodles is halved, and the insufficient part can be replaced with crude fiber (celery, cabbage, rape, spinach, macaroni, etc.), so that you can not eat too many calories and increase your satiety.

Hello, I am a successful ** twenty pounds of people, it turns out that the repeated defeats, because there is no perseverance, when there is a certain amount of pressure, will involuntarily be positive**, **I don't care what to eat, the main thing is to take a small amount, the so-called** is that the daily input calories are less than the output calories of the day, that is, exercise; If you eat apples at night is a good habit, nutrition, beauty, but the most important thing is that you must not eat anything three hours before going to bed, it is difficult and unbearable hunger before going to bed, as long as you grit your teeth and pass this level, the others will be much easier, think about the relaxation and health, beauty and pride after **, what reason is there not to act? I wish you success too, come on!

Generally, a good fitness club has a coach to provide you with a fitness and ** plan.

Insist on running for 1 hour a day, pedaling a bicycle for 30 minutes, doing sit-ups, doing more in less groups, you can divide into 5 groups to do it in 30 minutes, and do 20 in a group Stick to it, 1 month will definitely see the effect, believe me... Thank you for adopting.

HIIT Fat Burning**: Slim waist and legs.

Running + equipment workouts.

This is the most conventional gym method. Running is to burn fat in the body, to achieve the purpose of the best from the root, generally each run is between 45-60 minutes The best effect; Instrumental exercises are designed to target a certain area, such as losing the back.

Second, control your diet.

In addition to three meals a day, it is best not to add meals after exercise, KFC, burgers, and do not eat those with higher calories. Remember to drink water when exercising, sports drinks are the best, if you are not bad for money, you can use Lei 3 to replace meals, and you can also pre-burn fat with exercise.

I am a fitness coach, in fact, having a pair of dumbbells at home with scientific methods can achieve sufficient exercise and improve physical fitness.

The specific movement and weight are also up to you to choose the one that suits you best.

I suggest that you work on your pectoral muscles and triceps on Monday, your back and biceps on Tuesday, deltoid and legs on Wednesday, Monday on Thursday, Tuesday on Friday, Wednesday on Saturday, and rest on Sunday. Select 2 3 movements for each part, do 2 3 sets of each movement, do about 10 reps with appropriate weight for each group, and rest within 45 seconds between sets. The time should be controlled within one and a half hours, not too long, too much is useless.

The advantage of this is that the muscles in the body can be exercised, and each muscle can be rested relatively well, and it can be practiced twice a week, and the intensity is enough. As your workout grows, you can increase the intensity appropriately. Warm up before exercising to prevent injury, and relax after exercising to speed up recovery.

If you have any fitness questions, you can ask this coach to answer.

How much do you eat? And when did you start getting obese? How long has it been? The main thing is whether endurance is good or not.

Arrange a beginner fitness plan for you, and after a few months of perseverance, there will be unexpected results, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck back arm flexion and extension: 8-12rm (times) x3 sets (5) Prone arm flexion and extension: 8-12rm (times) x3 groups Tuesday, aerobic exercise + abs.

1) 45 minutes of aerobic exercise, jogging or cycling, etc. (2) Sit-ups 25rm (times) x4 If you can carry weights 12rm (3) Supine leg lifts 25rm (times) x4 If you can bear weights 12rm on Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12rm (times) x4 (4) Push-up Curves : 8-12RM (times) x3 sets (5) Standing dumbbell hammer curl 8-12RM (times) x3 sets (6) Seated dumbbell alternate curls: 8-12rm (times) x3 sets Thursday, aerobic exercise + abs.

1) 45 minutes of aerobic exercise, jogging or cycling, etc. (2) Sit-ups 25rm (times) x4 if you have a weight of 12rm (3) Leg ups 25rm (times) x4 If you have a weight of 12rm, you can do a leg + shoulder training day on Friday.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front press 10-12rm (times) x3 Saturday, aerobic exercise + abs.

1) 45 minutes of aerobic exercise, jogging or cycling, etc. (2) Sit-ups 25rm (times) x4 if the weight is 12rm (3) Supine leg 25rm (time) x4 If the weight is 12rm, you can adjust on Sundays, rest days + recovery adjustment.

On the first day, squats: 8 sets of x4 back-kicks, 8 sets of x4 legs, 8 sets of x4 calves, 8 sets of x4 calves, and the time is controlled in 30 minutes, and the weight does not need to be large.

Jog for 1 hour at a speed of 9km h or more.

On the second day, there were 8 sets of seated bench presses, 8 sets of x6 butterfly machines, 8 sets of x6 arm flexion presses, 8 sets of x4 and narrow grip barbell presses, and 8 sets of x2 narrow grip presses

Jog for 1 hour at a speed of 9km h or more.

Day 3: Upright Crank Barbell Curls: 8 sets x4, dumbbell curls, 8 sets x4, seated back neck pulls, 8 sets x4, seated rows, 8 sets x4

Jog for 1 hour at a speed of 9km h or more.

On the fourth day, the barbell neck front press 8 sets x6 side flat press 8 sets x4 w press 8 sets x4

Jog for 1 hour at a speed of 9km h or more.

--I made it for a beginner a long time ago. I like to use it.

Running hours to 2 hours per day.

It's running...