Fitness doesn t work out muscles, how should you make a fitness plan?

Create a fitness plan that focuses on strength training, starting with a low load and working your way up with the right equipment. In addition, it is necessary to pay attention to supplementing high-quality protein in the diet.

You should have a detailed understanding of your physical condition and develop a real fitness plan based on your body fat percentage.

First of all, the first point is that you should let yourself have an exercise plan to increase muscle, how to do it every day, how long to do it should be well planned, and the second point is that muscles also need to be stretched, how to stretch and stretch for how long? What is the action of stretching? In this way, you should plan for the week, and the plan must be arranged.

1. Decide on the day and time you can work out.

This helps to form habits. You need to put fitness first and incorporate it into your lifestyle. Set aside at least a few days a week for exercise.

For example, plan to run for 1 hour at 7 a.m. every day, or go to the gym every Monday from 6 to 8 p.m. Taking the first step is always the hardest. Occasionally working out in a good mood cannot form effective habits.

2. Start with simple exercises.

If you don't have a specific fitness goal, it's best to have a comprehensive exercise plan. Once you've figured out the type of exercise you enjoy, you can create an exercise plan and goals afterward. In the beginning, focus on strength training and aerobic exercise.

Try incorporating cardio into your fitness routine. Start doing simple aerobic exercises, such as jogging or running outdoors or on a treadmill. Do this 3-5 times a week for 20 minutes.

Incorporate strength training into your weekly fitness routine, whether it's with free weights or weights. Exercise all major muscle groups at least 2-3 times a week, including the pectoral, arm, leg and core muscles.

3. Create a playlist that is suitable for listening to while working out.

Hearing energetic ** will make you more motivated to start and keep exercising. Pick up some upbeat rock, pop or hip-hop** and make an hour-long playlist. Exercising while listening to ** can make you forget about the sore muscles and motivate you to reach your full potential.

If you don't have time to make your own playlists, you can find pre-made playlists on **** or ** platform.

Fourth, some small exercises from time to time every day.

You don't have to be in the gym to work out. During the day, whether at work or at home, you can do many small exercises that are short but effective. You can work out while sitting in the office or at your desk, and you can do some cardio without leaving the office.

For example, if you work in an office building, you can take a 20-minute walk at lunchtime or jog up and down stairs for 15 minutes to raise your heart rate. You can also take a 10-minute break every 2 hours and do 30 push-ups and sit-ups.

5. Don't exhaust yourself at the beginning of your workout.

Allow the body to rest for 1 day after each exercise. You won't be able to work out the next day, but you can take your fitness journey further in the long run. Don't exercise the same muscle group for 2 days in a row, because the muscles will basically tear during exercise, and then they need to be rebuilt, grown, and stronger in self-repair.

Be sure to give your muscles 24-48 hours of rest to repair themselves after each strength training. Give the muscles time to recover. If the muscles are still sore after 1 day, to be on the safe side, rest for another 1 day.

You must seek truth from facts, and then you should also make a fitness plan according to your own figure, according to your own needs, you also need to control your own diet, you must have a focus when making a fitness plan, if you focus on training abdominal muscles or training the brachial two loss wisdom deficiency head muscles, you can choose to burn some strength fitness projects.

When formulating, you should strictly pay attention to your body's routine problems, don't do some actions that you can't do with your own nuclear lifting, and avoid muscle stretching, and also avoid ligament problems. It is also necessary to set a fixed exercise time every day to be effective.

Wake up at 5 a.m., then eat breakfast and go to exercise at 7 a.m., start running, then do some other exercises, and then do other work at 8 a.m.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish. With adequate nutrition, training will be strong and muscle gain will be obvious.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Fitness beginner's fitness plan suggestions, be sure to choose the most suitable for yourself!

If you live in the city for a long time, then you will find that there are more and more gym facilities in the city, especially in recent years, with people's attention to health, fitness training is no longer a niche culture, more and more people can walk into the gym to carry out fitness training suitable for themselves, after all, in fact, everyone's dream is to have a good body, although this dream is not likely to be mentioned, but I believe it must also be everyone's dream, However, although the number of people who exercise has increased, the people who can stick to it in the end are still those people, and a large part of the reason is that these people who have not persevered have not had their own fitness plans.

In fact, not only fitness, everything must have a good plan at the beginning, a good plan means that you are half successful in this thing, many people will feel that fitness is very hard, but although fitness is really hard, but if you can see some changes in fitness in the short term, I believe that most people are still willing to stick to it, and want a good fitness effect and change, no plan is simply impossible. So why should you have a plan for fitness? What is the difference between planned and unplanned muscles?

1. Gaps in muscle growth efficiency.

Fitness plan does not only refer to your fitness training method, but also includes your diet and diet during the fitness period, work and rest and training frequency, etc., people who can have a fitness plan, they can arrange all the fitness precautions better, such as what to train today, what to train tomorrow, what muscles to train at this stage, how to advance in the next stage, etc., and these are the necessary conditions to ensure your muscle growth efficiency, so people who have a fitness plan, Muscle growth is often much more efficient than people who don't have a fitness program.

Therefore, if you are a beginner, don't be in a hurry to be ambitious, don't go up to practice, first learn some knowledge of fitness, see how you should practice, and then develop a fitness plan for yourself.

Second, the gap in physical fitness.

Fitness people, the reason why their physical fitness can be improved, a big reason is also because they have a fitness plan of their own, a reasonable fitness plan can make your fitness effect be reflected, three days of fishing and two days of drying nets, or so ambitious, blindly and brutely, not only will not let your physical fitness be improved, serious may hurt their body because of improper training.

Although many people think that I am just ordinary fitness, and I don't have to practice well, there is no need to be so troublesome, but whether you can stick to it is your own business, and having a fitness plan can also make you more purposeful, and can also make your fitness road longer.

What's your fitness program? How do you create your own fitness plan?

Because everyone is inert, if you don't make a plan in advance, you will have no goal and don't want to stick to it; If you have a plan, you can train your muscles more solidly, and you can use faster time to train better body and muscles.

Because having a good fitness program can make our body healthier and can make our muscles more developed. The muscles that are planned to be trained are very thick and do not disappear easily.

Because only in this way can you have a goal, you can be motivated enough, you can insist on training all the time, planned training can make you achieve your desired goals faster, and can also make you very motivated, the meat you practice is very tight, and the time is also very reasonable, if you don't have a plan, you are easy to give up halfway, and the meat you practice is also very loose.

It doesn't matter if you don't know how to make a plan yourself, you go directly to the gym and ask a personal trainer to help you plan and make a fitness plan, and let him practice with you every day.

It can be done according to your body parts, for example, today is an abdominal training, just do the movements that need to be done in the core of the abdomen.

For people who are new to fitness, there will be a variety of problems, so in order to achieve the effect faster, they will let themselves start training as soon as possible, so the part about the plan, it can be said that it can be simplified, then this will bring more problems.

In order to be able to exercise for a longer period of time, or to have injuries less frequently, you need a long-term plan so that there are no panic situations, such as not knowing what part of the exercise you are exercising or what your training will be tomorrow.

Then you must know what the class schedule is, in fact, the fitness plan is roughly like this, there are corresponding things to do in each time period, this is what they have in common, but the difference is that the fitness plan is not as detailed as the class schedule, it may be just a general plan.

Then it doesn't matter if you don't know how to make a plan, we can learn slowly, because fitness itself is a continuous learning process, and the most undesirable thing is to carry the plan directly, because there is a great probability that it is not suitable for you, so it is best not to do this.

So in the early stage of fitness, we can first use some simple plans to lay a good foundation for our body, and then slowly make the plan more detailed, so that it is a good step-by-step step, then the following three steps can make a fitness plan.

Steps. 1. Determine your goals.

There must be a reason that drives you to fitness, so find this reason, and then take it as the ultimate goal of the plan, then about the route of the map of the fitness plan, we know that our end is **, and then we want to go to the question of how to achieve it.

Then this goal can be how many pounds to lose, or how much to increase your arm circumference, etc., remember to have an exact number, so as to show their determination, and better to assign training tasks, it is a good way to increase confidence.

Steps. 2. Determine the fitness time.

It's best to be able to exercise regularly, such as five times a week, and train at almost the same time every day, so that you can form a habit after a month, and then there will be no situation where you don't want to practice, and even if you do, it's easy to convince yourself to do it.

Then after having fitness time, we can divide specific tasks in the corresponding time, such as Monday to Friday training and weekend rest, in these five days, you can roughly cycle each part of the body once, then the specific time task is very clear.

Steps. 3. Choose a training action.

The training action will directly affect the effect, so you should be cautious when choosing, and at the beginning, it is best to start with the most basic action, so that in the case of low difficulty, you can quickly master the essentials of the action, and can also have a good effect.

Then after choosing a good movement, it is not immutable, our training menu should need to change some training movements every once in a while, and the difficulty should gradually rise, so that the step-by-step approach will allow us to take one step at a time.