Friends who know bodybuilding and fitness come in, what is bodybuilding?

1. Fat people mainly train muscles based on aerobic exercise, each aerobic exercise must be about 40 minutes to an hour, according to personal opinions, the effect of fast walking is good. However, it is necessary to reach a speed of at least 6 kilometers per hour to have an effect, and the equipment muscle training should follow the light weight multi-group training, do not blindly increase the weight of the equipment, otherwise the more you practice, the fatter you will get, and the muscles will not be formed. It is better to do 15 to 20 actions per group, usually pay more attention to eating habits, do not eat supper and snacks, breakfast is mainly light, you can eat some oatmeal porridge and eggs, when the food is particularly greasy at noon, you can soak the dishes in warm boiled water and then eat, eat less for dinner, it is best to eat before half past 5, you can eat fruit when you are hungry, apples are recommended, do not eat fruits with large sugar, and never eat bananas!

You can see the results if you stick to it for a month!

2. Weight training and aerobic exercise are best arranged for a day, it is best to arrange 4-5 times a week, first carry out anaerobic exercise and then aerobic exercise, before doing anaerobic exercise, you must warm up for 10 minutes, and the body activity should avoid damaging the joint muscles, anaerobic exercise should generally not exceed 45 minutes, arrange the parts of the exercise, and then divide the action into groups for practice, and the rest time of each group of actions should not exceed 1 minute. Aerobic exercise can be done immediately after anaerobic exercise, and it can also play a role in relaxing muscles.

3. Yes, barbell is a good tool to increase muscle circumference, and dumbbells are a good tool to carve muscle lines, but as you are concerned, you should first aim to lose fat and weight, systematic training, customize a reasonable exercise plan for yourself, exercise is expensive, don't give yourself any excuse to be lazy. Good luck getting in shape!

Attached is a recipe I've experienced before.

Breakfast: a small bowl of cereal porridge + 2 hard-boiled eggs + 1 cup of 250ml milk.

Chinese food: 3 taels of rice + chicken stir-fried celery (or directly boiled chicken) Chicken portions 400-500g + one serving of vegetables (try to put as little oil as possible).

Dinner: 1 small bowl of cereal porridge + a small amount of boiled chicken + 1 serving of vegetables Dinner is no more than 6 o'clock.

Rest for half an hour after dinner (don't sit and rest, so as not to have a belly) Then go outdoors for a brisk walk for 1 hour, 90-110 steps per minute is appropriate, and when you get home hungry, you can eat some fruit, preferably with a large water content but less sugar, don't eat bananas!! Apples, pears, and watermelons are best.

Say no to snacks for late-night snacks.

This recipe and workout method once made me **14 pounds a month, and the fat content is very low, and it has been maintained very well until now.

1. Fat people because of a lot of fat first control the intake of carbohydrates (that is, our usual sugars and staple foods. After a week, I started to slowly cooperate with aerobic exercise, and my colleagues exercised with equipment, but the weight should not be too large at this time. Fat reduction and muscle building work well at the same time.

2. According to what you mean, if you are fat, you should be aerobic 3-5 times a week. The apparatus is about 3 times. It is best to do aerobic before weight-bearing, but pay attention to energy supplementation.

3. Yes, the barbell is the number one way to gain muscle and the tool for dumbbell trimming.

Hope you are satisfied.

1. No, strength exercises are a good method in their own right.

2. Weight-bearing and aerobic exercise can be done on the same day, and aerobic exercise is considered a warm-up before weight-bearing.

3 pairs, fat and thin are the same.

Bodybuilding is for plasticity, more akin to the nature of competition, and he may be looking for the shape of the muscles and the overall feel.

Here are some basics to get started with fitness:

1.Set goals: Before you start working out, start by setting your goals. Do you want to **, gain muscle, enhance your physical fitness, or improve your athletic performance? Having clear goals can help you create a sound training plan and diet plan.

2.Choose the sport that's right for you: Choose the sport that's right for you based on your goals and interests. Beginners can choose some simple exercises, such as jogging, yoga, swimming, etc., and gradually get used to it and then increase the difficulty.

3.Make a training plan: Make a reasonable training plan, how many times a week, how long each training session, and what kind of training intensity to choose. Beginners can start with a training time of 30 minutes to 1 hour each time, and gradually increase the intensity and time of training.

4.Pay attention to your diet: Fitness requires not only exercise, but also attention to your diet. A sensible diet can help the body absorb nutrients better and recover faster. It is recommended to choose foods that are high in protein, low in fat, and low in sugar, such as chicken breast, fish, vegetables, fruits, etc.

5.Rest and recovery: Fitness can lead to minor damage to muscle fibers, requiring adequate rest and recovery time. It is recommended to rest at least 1-2 days a week and not overtrain to avoid sports injuries.

6.Learn the right movement techniques: Correct movement techniques can skillfully prevent injuries and improve training results. It is advisable to learn the correct movement techniques before starting training and to maintain the correct posture during training.

7.Keep training: Fitness requires perseverance, and consistent training can achieve better results. It is advisable to develop a reasonable long-term training plan and gradually achieve your goals.

The above are some basic knowledge and suggestions for getting started with fitness, I hope it will help you.

It is often said that you can't just look at the surface of a thing, and if you make a judgment on a thing based only on the surface phenomenon, it will be wrong to a large extent. Just like fitness, today's fitness is not as good as before, fitness training has become a part of many people's lives, if you look at it from a very shallow level, fitness training is just to train muscles to get a good figure. However, this is not entirely the case, only when you start working out and enter the circle of fitness, can you understand the facts that you can only know after fitness.

There are some things that can only be felt after working out! 15 things you won't know until you're working out:

1.Fitness is not that hard, hold on for one more second when you want to give up! The results are quite different.

2.While sweating, think about how you have lost weight, and you'll be motivated!

3.A good figure is trained by one's own fitness, and success is in one's own hands!

4.Aerobic exercises such as brisk walking, swimming, yoga and jogging can help you become more energetic;

Fitness makes you more optimistic and positive to face the troubles of life and work, and brings positive energy to the people around you!

5.Fat people are not eaten in one bite, and gaining muscle and losing fat are not done in one step, and fitness is practiced step by step!

6.Fitness will encounter a plateau, and only by making changes can we find a new way out!

7.Don't believe in any **product**, the healthiest and non-cost-effective ** is fitness! Without effort, you will gain nothing!

8.The same height and weight, the difference is the change in fitness, the contrast between fat and muscle.

9.In a few years, you will definitely thank you for working hard now!

11.Fitness, let you return to the best state, say goodbye to low self-esteem.

13.You will stay away from unhealthy lifestyles and eating habits, which will help people relieve stress and unhappiness.

14.In a few years, your appearance age will look younger than your peers!

15.Laziness won't end well! Self-motivation is more important than anything else!!

Sleep when you're full, eat when you wake up, and eat especially at night.

Half an hour of aerobic and 1 hour of mechanical exercise, which is a little more vigorous, and then drink protein protein after half an hour.

1 hour of mechanical exercise can be more customized for your physique and equipment, such as how many times you have to do 1 time, how many times you have to do it, how much interval between 1 times you have to remember, and there is a plan for what parts to exercise every day on the 1st of the week Do not exercise blindly, which is harmful to the muscles.

Whether you are a man or a woman, this should be made clear, the methods for men and women are different, especially the fitness plan to gain weight.

Push-ups and sit-ups are the simplest and most effective, easy to stick to, the effect is obvious, and the upper body is basically practiced. The troops do the same thing every day before going to bed.

At this stage, the purpose of your workout is to lose fat or gain muscle.

Fat loss is more aerobic and plastic is more anaerobic.

Eat carbohydrates in the morning, eat protein in the middle, and supplement vitamins in the evening.

I want to eat a kind of meat every day, wow, less oil, sugar, and low-fat food, and the time for eating the subject 1 and 2 options is relatively short.

I recommend the morning time slot is better.

It is best not to exercise for an hour and a half before going to bed at night.

Besides, it's easy to get hungry after exercising, and if you're not careful, you want to eat again.

After 10 o'clock, the body functions are at an inefficient rate.

The fitness effect is also relatively average.

It's also tiring after a long day at work, so it's better to go home early.

Of course, you can do some soothing exercise to help with sleep rest.

If you go to exercise in the morning to build muscle and shape up.

You can run for 10 minutes, warm up first (too much aerobic will burn out muscles), and then go to the machine to be anaerobic.

The final aerobic can do some:

Jumping jacks, burpees, battle ropes, bicycles, etc.

Burn your calories.

If you have a short period of high frequency, you can cycle it down one part a day.

Increase the length and intensity on weekends.

The best time to go is between 3 p.m. and 9 p.m.

If you want to lose fat, add more aerobic and some planks such as cycling and fast running, which are combined with full-body training.

Neither 1 nor 2 is advisable!

First of all, be clear about your purpose, **? Enhance your physique? Have fun and get fit or want to build muscle?

One thing that is very important is to go to bed early and get up early and not stay up late. There is no need to deliberately supplement what protein is in the body, and don't be fooled by the gym who wants to deceive you into applying for a card. If you want to get in good shape, you can get up early every day and run and slowly increase it according to your physique.

However, exercise should not be less than 30 minutes, it is not easy to exceed 90 minutes, and it is enough to take a walk in the evening. As for nutritional supplements, you can eat whatever you usually eat, add some meat appropriately, and occasionally supplement some seafood.

I don't think it's possible to do high-intensity training in a limited amount of time, but proper aerobic exercise is essential, and if you like or must do anaerobic exercise, make sure to replenish the protein adequately.