Ask a fitness guru how to become a fitness guru

Fat loss fitness program.

There is no shortcut to slimming down healthily, so two to three months is divided into four phases to start training and adjusting your diet.

Stage 1: 1-2 or 3-4 weeks, the main purpose is to strengthen the physique.

Training method: core training + circuit training + aerobic training.

Reason: Most obese people are simply obese, mainly due to diet and lack of exercise, so the first stage should strengthen physical training, and core training is aimed at this goal. Obesity is mostly due to the large abdomen and insufficient waist strength, so strengthen waist and abdominal training.

Circuit training focuses on improving the endurance of the whole body muscles and accumulates physical energy for the second stage of training.

Schedule: 20-30 minutes brisk walk; Focusing on large muscle groups, muscle training from top to bottom, according to the daily physical condition and the part of the last training to make the next training plan; Aerobic training for 20-30 minutes cycling.

Stage 2: Weeks 3-5 or 6-8, the main goal is to sculpt the body and lose fat.

Training method: aerobic training + differentiation training + appropriate equipment training.

Reason: After two weeks of training, the physique has been enhanced, and the general simple fixed equipment can be exercised, plus aerobic exercise, which can achieve the purpose of fat loss. Use differentiation training to strengthen the areas with more fat accumulation and important areas.

Schedule: 20 minutes of aerobic exercise, slightly greater intensity differentiation training for important fat loss parts, increase lean body mass, improve basal metabolism, 45 minutes of aerobic exercise, you can appropriately add high-impact actions according to the degree of physical fitness, and accelerate fat metabolism.

Stage 3: Weeks 6-8 or 9-10, the main aim is to break the plateau and focus on fat loss training.

Training method: core training + lower limb training + aerobic training.

Reason: After two stages of training, the weight of the trainees will generally decrease, and at this time there may be a plateau, which will produce inertia, easy fatigue, more motivation, and build confidence. Because in the plateau period, the energy consumed by doing lower limb training is relatively large, plus a reasonable diet will have a good fat loss effect.

Training plan: brisk walking for 30 minutes, mainly lower limb training, but upper body training should also be done occasionally to consolidate the effect, cycling for 30 minutes.

Stage 4: Weeks 7-8 or 10-12, mainly aerobic training Circuit training and weight control**.

After the first three training phases, the fat content decreases and the muscle ratio increases, and the fat loss effect is noticeable. If you keep your original diet plan, you will stop training and you will not gain weight.

Training plan: 20 minutes of aerobic training, circuit training repeats the exercises of large muscle groups, so that members can master the scientific training methods suitable for themselves, and further consolidate the effect of fat loss, aerobic training in 30 minutes, can increase the intensity of exercise, add more high-impact movements, improve cardiopulmonary function and cardiopulmonary endurance. The weight of the device is increased or subtracted according to the individual's constitution.

Green method: First, eat more vegetables. Second, practice hula hoop for half an hour every day, and you can also practice it in other places, which is simple and convenient. Stick to it for two months to ensure results. Don't forget to thank me.

Share with you my little secret low calorie.

If we want to do something, we must do all the preparation work in the early stage. If you want to be a fitness expert, you also need to do a lot of things in the early stage. Only by improving one's own skills can one lay the foundation for one's future life.

For fitness coaches, the first thing to do is to improve their professional level, improving the professional level is the main thing fitness coaches do in the early stage, for people with zero foundation in fitness, in the early stage is to do more understanding of sports and fitness, and also let themselves personally participate in fitness, because no fitness coach is never involved in fitness, even if your current fitness level is still very limited, but don't be too anxious, you can go to relevant training institutions to learn these content, It is not very difficult to learn these contents under the guidance of a professional tutor.

As long as you persist every day, follow the guidance of the fitness coach, control your hands, and control your mouth, you can be called a fitness adult in a few months.

First of all, it is necessary to make a short-term plan, according to the plan in an orderly and gradual manner, you can't eat an elephant in one bite, which is not good for your health. Stick to it often.

What to do? Give up Me too I want to be a billionaire But I don't want to work Do you think this general idea has any constructive effect You think you will naturally do it Everyone doesn't want to work Why do you still go to work Because going to work gives you the capital to survive If you want to survive, you will naturally go to work It's impossible if you want to do it Only if your desire is not big enough You don't want to exchange time and energy for results To put it bluntly, it doesn't matter to you whether you are a fitness expert or not.

We must persevere, practice every day, and we can't fish for three days and dry nets for two days.

Find your fitness goals like Schwarzenegger, make a scientific plan that works for you, and stick to it.

Exercising every morning and evening is fine.

Good figure, good looks.

Absolutely professional and positive.

Will take pictures with aesthetics.

Hashtags are valuable and fun.

Operate with heart and teamwork.

Love to learn is fashionable enough.

Persistence leads to good luck.

Learn to persevere.

The method is the right effort.

Find a direction that interests you and do it hard.

There are many, choose a well-equipped, well-coached gym fitness, go to the gym to make friends with others, learn from each other, take care of each other, this is much better than wasting time at home alone to do some low-intensity freehand movements.

Give you a plan, there should be a friend circle to use:

1. The diet should be reasonable at night, and it is advisable to eat enough (up to 70%). Coarse grains should be used at night, and refined grains are not easy to concentrate.

2. Trot for about 40 minutes at night. The effect is better than that of a treadmill.

4. Try to eat as little snacks as possible, try to eat a little fruit and apple every day, one in the morning and one in the evening. Especially at night, it is easy to promote stomach digestion, which is very good for the body. (Many people think it's good to eat apples in the morning).

Finally, I wish you success.

Each of the following words is purely handmade, lz can ask me again if there is anything:

Personally, I don't think it's too harsh on the diet, after all, it's not a professional bodybuilder (but protein powder is recommended to supplement it), eat healthy, pay attention to supplementing more protein, and rest well (to be honest, rest is more important than training, rest is a necessary factor for muscle growth, and you must ensure 7 or 8 hours of sleep every day), let's talk about my diet plan when I was working, although I didn't stick to it for long, but the effect is okay:

Breakfast: 250 ml of milk, 1 poached egg, 1 apple, and a piece of fried steak (small portions, sold in supermarkets, more than 10 yuan is enough to eat for 2 days).

Lunch: Rice (depending on how much you eat), spinach (spinach is great for muscle growth), chicken (preferably skinless), kelp, scrambled eggs with tomatoes.

Additional meal: 1 banana, 250 ml of milk.

Dinner: rice, beef (you can eat as much as you like), fish, steamed eggs, vegetables (cabbage, spinach and these boiled soups).

Before bedtime: 250ml of milk plus two scoops of protein powder.

These are my own recipes, and they are all relatively easy to achieve, it depends on whether you have the heart to get it, anyway, I insisted on it for a while and then broke off, too tired.

In fact, it is still the same sentence, it doesn't matter what you eat, the important thing is to eat healthy and nutritious, eat less junk food, eat more fish, shrimp, beef, milk, these high-protein foods, eat more fruits and vegetables, and the muscles will naturally grow obediently, there is no need to set any dietary arrangements, after all, we are very busy every day, unlike those bodybuilders who only need to care about what they eat and practice every day.

Hello! If your main goal is to build muscle and you don't eat protein powder, then you need to have a good appetite. Because, muscle gain mainly depends on a large amount of high protein.

In general, you should eat at least 6 eggs (whole eggs) every day, one pound of beef (cooked beef, I mean stewed beef, not one pound of raw beef, because one pound of raw beef, after cooking, it is enough for 4 taels), at least half a pound of milk, carbohydrates (steamed bread or rice, choose one), four bowls of rice, or 4-6 steamed buns.

If you add whey protein powder, you can cut everything in half.

Good luck