The master helped me make a plan to lose fat and gain muscle

The easiest way to do this is to eat less early dinner, exercise more, and skip snacks.

As for gaining muscle, it's better to lose weight before thinking about it.

For example, if you jog for half an hour after dinner, if you really can't run, you can walk briskly, usually walk more and climb more stairs.

In fact, the principle of ** is very simple: consumption is greater than intake, but many people are just unwilling to do it.

I advise the landlord not to take **medicine, hunger** and the like, which is not good for the body.

The motivation does not come from the plan, and no matter how good the plan is, you will still fail if you don't stick to it. Motivation comes from the purpose of working with you. I feel that you urgently need some ** results now, and even a kilogram will give you a lot of confidence.

If I can't do it myself, I won't recommend the landlord to do it, what I said above is my own experience. I can do it, you're also a man, don't you have the perseverance at all?

Big brother, you go directly to the fitness club, there are professional coaches to guide you, everyone's situation is different, they will generally make a fitness plan for you according to your situation, and you can exercise on your own in the future. If you don't have the right exercise and diet, or if it's not right for you, it's counterproductive, really, don't joke with your body.

Shit bullshit ! I was 15 kg in January and now from 205 kg to 72 kg It is simple to tell you that it depends on your perseverance Eat tomatoes when you are hungry Don't eat fruit Fruit contains sugar Eat a meal at noon a day The portion is your original 1 3 I run 5 kilometers a day Gym for 40 minutes It all depends on your own perseverance Set a goal for yourself From the beginning until the end of success!! Believe in yourself

The first few are all right. I'll just talk about my friend's habit of eating beef when he is training muscles, and the effect is not bad.

Isn't it supposed to run at night?

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

If you have a lot of fat on your body, you can jog for more than 30 minutes after exercising your muscles, 3 to 5 times a week.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: wide and narrow pull-ups (try to do more than 10), dumbbell rows (4 sets);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

I don't know what your body fat content is, I don't know what your fitness foundation is, whether you are working out in the gym. To put it simply.

Gaining muscle and losing fat requires aerobic exercise + strength training.

Eat less oil and less sugar. If possible, eat smaller, more frequent meals and increase protein intake. In particular, protein (i.e., meat, eggs, milk) should be supplemented after strength exercise.

For specific exercise, aerobic exercise should be carried out first, which should reach more than 45 minutes; Then do a strength exercise.

Aerobic exercise recommends spinning, combat exercises, skipping rope and weighted stair climbing, which requires explosive power.

Strength training is based on your requirements, mainly in the upper body. To train the arms, the main action of the biceps muscles is the bending moment (divided into dumbbells, barbells, sitting postures, and standing postures, each with its own effect, and it is recommended to sit dumbbell bending moment to prevent the body from swinging and borrowing); The main movements of the triceps muscles are arm flexion and extension (supine and standing) and rope press; The main way to train the pectoral muscles is to bench press (the outer side of the pectoral muscles is trained with a wide grip, the inner side of the pectoral muscles is trained with a narrow grip, the upper edge of the pectoral muscles is trained with an upward inclined bench press, and the lower edge of the pectoral muscles is trained with a downward inclined bench press); It is recommended to do half-way sit-ups, hanging leg raises, two-headed lifts, etc., and exercise the abdominal muscles every day, choose a day dedicated to high-intensity exercise; Also train the deltoid and back muscles to coordinate the development and make the body proportional.

For arm, chest, and back exercises, do 8-12 in each group, do 5 sets, increase the weight, and the number of times in each set can be decreasing. For abdominal exercises, do 30-40 reps per set, do 3-4 sets. The weight of the equipment used should be grasped by yourself, step by step, and you should not blindly use a large weight to avoid injury, nor should the weight be too light to achieve the effect.

Light weight and more reps are to draw lines, and large weights and more sets are to develop muscle circumference and improve strength.

Pay attention to the time you give your muscles to rest, and don't work on the same part for two days in a row. Such as: Monday arm + deltoid, Tuesday aerobics, Wednesday chest, Thursday abs, Friday rest, Saturday chest or arm, Sunday rest.

It is recommended that your training be divided into two parts, one is to run more than 5 kilometers three times a week to build endurance and lose weight. The second is to go to the gym three times a week for equipment training and muscle building. The combination of the two aspects can achieve what you said about not gaining weight and building muscle at the same time.

You can search for equipment training in the gym online or consult a gym trainer.

I play basketball and the above is my experience to share with you.

Fat loss and muscle gain can not be done at the same time, buddy, if the body fat is not particularly high, it is recommended that you still gain muscle first, and the plan can be given by the coach according to your physical condition.

It's very thin, use the beginner one, I recommend adding dumbbells to more than 40kg:

Week 1, pectoral muscles + triceps: push-ups: high, medium, low each group (hands wider than the shoulders) each group of exhaustion. Don't go for quantity, do it standardly.

2. Abs: Refer to the 8-minute abs exercise online.

3. Biceps: dumbbell alternate curls, 5 sets. The weight of each group should reach exhaustion of no more than 15 reps and not less than 8 reps.

5. Legs: At first, I recommend that you do weightless squats first, that is, squats. Each set of 50 reps (or exhaustion), 3 sets. This can mainly increase your amount of food, and then carry a barbell or girlfriend with a large weight in the future.

Finish it all for about 1 hour, with a 30-3 minute break between sets. It's best to wait 48 hours between workouts to allow muscle growth.

Jog for about 40 minutes. The benefits of aerobic exercise are better than strength training, it can improve cardiorespiratory capacity, mental relaxation, remove waste from the body and muscles, burn excess fat, increase your meal size, etc.

Sunday, closed.

You should be very hungry after 40 minutes of each workout, eat more rice and high-protein foods, don't think that you are skinny and desperately eat high-calorie and high-fat foods, and then you will be fat, fat and muscle are two substances that will not be converted. Change the milk to soy milk (thicker).

Diet: At present, the most important thing for you is to increase the amount of food, I was very thin at the time, and I ate 5 catties of rice for 3-4 days after exercise (excluding breakfast) chicken, duck, cow, sheep, fish, lean meat, eggs, all legumes, and eat more of these proteins and fibers.

Some muscle gainers only want to focus on muscle growth and not fat, so they add a lot of cardio training after weight training, and eat a clean and light diet, maintaining a calorie difference of 500 kcal a day, but no muscle growth.

So can muscle gain and fat loss be done at the same time? This is a no-no.

In fact, there is no such thing as gaining muscle and losing fat at the same time, because this is a contradictory idea, and theoretically maintaining a clean diet and aerobic training will allow us to reduce body fat, which is conducive to the difficulty of losing fat in the later stages of muscle gain, and can also improve cardiorespiratory vitality. But in fact, this will share some of the energy on fat loss, rather than muscle gain, and the consequence is that the muscle gain rate is slow, the efficiency is low, the cycle is long, and there is little change.

Gaining muscle and losing fat is a training program that goes in the opposite direction, relying on the calorie difference, and cannot compete with the facts.

That's what you should do to build muscle.

When building muscle, focus on muscle gain, aerobic once a week, four times of weight training, it is recommended to increase calories moderately, 500 kcal more than usual. Before completing the fitness plan, you can run for 5 minutes, move your joints, exercise what parts to move, and you can stretch the muscles and press the legs.

Before completing the task, be sure to relax and warm up, so that your exercise effect is more obvious, and it is also for your body to be able to get a healthy exercise.

Closed on Tuesdays. Closed on Saturdays.

2.This is the time to do this when losing fat.

For fat loss, you should increase aerobic training 3 to 4 times a week for 40 minutes and 1 to 2 reweight sessions for 1 hour. Calorie intake per day is 500 kcal lower than usual.

Monday: Aerobic exercise.

Tuesday: Full-body strength training: squats, lunges, pull-ups, push-ups, deadlifts, parallel bar arm flexions, presses, etc.

Wednesday: Aerobic exercise.

Thursday: Closed.

Friday: Full-body strength training: squats, lunges, pull-ups, push-ups, deadlifts, parallel bar arm curls, presses, etc.

Saturday: Aerobic exercise.

Sunday: Closed.

Cardio training content (choose one):

1.Jog for 40 minutes.

2.Jump rope for 30 minutes.

3.60 minutes by bike.

All the food that can be cooked is boiled, do not put oil, eat more protein-containing things such as chicken breasts and eggs, and exercise appropriately.

Eat less and eat more, and the combination of meat and vegetables must have a good effect of gaining muscle and reducing fat.

Take photos after daily training and weigh them every week. Daily weighing is not necessary, fitness is a long-term hobby, and the short-term effect is often not obvious. Looking at numbers that don't fluctuate every day can hit a person's confidence.

The most important thing is to be healthy and get a good life in the long-term persistence. Record your journey with **, and look back, you will find that it is not so difficult to come all the way.

First, the most basic exercise steps.

1.Warm-up 3 boys) anaerobic exercise 30 60min. (Girls) anaerobic exercise 20 40min. (push-ups, sit-ups, machine exercises, etc.) 3Aerobic exercise for 30 to 60min. Running, swimming, hiking, etc.

2. The simplest workout plan follows the steps of warm-up + anaerobic exercise + aerobic exercise above.

The simplest exercise regimen is:1Jog for 3-5 minutes. In short, the effect of slight sweating or heating of the body can be stopped. 2.Do sit-ups and push-ups.

What you said is very professional, you can try Amway's fat loss and muscle building products, you can lose it while lying down, that is, XS sports drink 1 per day....2 bottles, lying down is equivalent to walking 8,000 steps, you can try it!

First of all, we should pay attention to the combination of diet, do not eat some high-fat and high-calorie foods, and at the same time eat more protein-rich foods It is better, and at the same time we must insist on aerobic exercise, you can do some weightlifting or running, pay attention to gradually increase the amount of exercise, and secondly, take appropriate rest.

Control your diet, use exercise equipment reasonably, and be able to exercise every day.

Make a plan for yourself and ask a friend or colleague to help you remind you to force yourself to follow the plan.

When you schedule yourself every day, exercise a lot.