What kind of fitness program and nutritional diet are right for me?

Suitable for exercising with dumbbells at home.

There are a lot of places where you can practice with dumbbells.

Can give you a count:

There is no need to mention using dumbbells for calisthenics, pectoralis major muscles: lying flat, inclined upward, downward inclined birds, supine bend arm pull-up;

Back: The latissimus dorsi can do one-arm rowing, can you do more if you are too light;

The trapezius muscles can shrug their shoulders with dumbbells in hand;

The lower back and lower back muscles can be turned and bent over, and dumbbells and the back of the neck can be placed;

Shoulders: front level raising, side level raising, leaning over side flat raising;

Arms: Biceps don't need to be mentioned;

The triceps neck posterior arm flexion and supine arm flexion are also known;

The forearm adopts a lateral curl raise, and the wrist is held forward and the wrist is curled;

The above is supplemented by push-ups, sit-ups, and even conditional pull-ups, and it is estimated that the upper body is enough.

The lower limbs are more difficult to do, and the lower leg can hang (bundle) the dumbbell idea on the foot to compose curved stretching and curling;

If you really can't do it, go for a run, it has a good effect on your legs.

Running can enhance heart function, maintain physical strength, and prevent overnutrition, in terms of diet, eat more high-protein and staple foods, such as eggs, beef, rice, noodles, and a glass of milk before going to bed at night.

**, build muscle, increase aerobic exercise.

The time of eating is very important, eat 1 hour before exercise, and eat within 30 minutes after exercise, the food is high in protein, the less fat the better).

01.Egg white 2 + one banana.

02.3 slices of whole wheat bread + yogurt (skim milk).

03.Egg white 4 + 2 slices of whole wheat bread (recommended, more economical and easy to configure).

04.Chicken breast 150g + whole wheat bread.

Tips to eat above:

Usually the muscles are connected with meals, for example: 14:30 in the afternoon, and 21:30 in the evening

00 is one and a half hours before bedtime. However, at this time, remember to make sure that protein foods are easy to digest, and do not use carbohydrate (grains, rice) and fatty foods (pork, fried foods).

3 criteria. Not necessarily going to the gym. There are mainly 3 guidelines. (step by step).

01.Aerobic exercise increases blood circulation to the body. Consolidate the results of your fitness and lose body fat.

02.Anaerobic exercise, increase muscle, muscles can increase metabolic rate (metabolic rate is in the case of the body is not exercising, as long as there is a certain amount of muscle exists, it will naturally consume its own energy and fat every day. Prevent **).

03.Eat a reasonable diet, increase protein, increase crude fiber, and reduce fat intake.

03.Diet.

Increase protein, increase crude fiber, and reduce fat intake.

Eat more egg whites (discarding egg yolks).

Eat more whole grains, vegetables.

Reduced, fatty, fried, smoked foods. (Don't eat after 20:00, if you're really hungry, replace it with water and non-calorie fruits).

It is best to eat breakfast at 8:00-8:30 in the morning every day, because it is the best time for small intestine absorption, breakfast should be 8 minutes full, and Chinese food is generally eaten between 12:30-1:30 It is generally necessary to eat 7 minutes full.

Dinner should be 6 minutes full.

Eat oatmeal porridge and egg pastry for breakfast, Note: Eggs can not be eaten with soy milk.

In fact, it is impossible to achieve the effect of growing muscles by eating, the key is to exercise push-ups, barbell and so on to be effective.

Start with simple actions on Monday. Start by warming up and moving your body fully. Then start the formal exercise, 3 sets of crunches, 20 in each group; Squat 3 sets of 20 each. 3 groups of gluteal bridges, 20 pieces in each group.

Tuesday followed with simple movements. Or warm up first. 3 sets of push-ups of 20 each; Plank 3 sets of 1 min each; Burpee 3 groups, 20 pcs each.

Switch to aerobic exercise on Wednesday and do a warm-up exercise first, then jog for more than 30 minutes, preferably with a slight sweat.

On Thursday, the difficulty of the exercise was increased, and the formal exercise began after the warm-up, with 4 sets of crunches of 30 in each group; 4 sets of push-ups of 20 each; 4 sets of squats of 30 pcs.

After the warm-up on Friday, plank 4 sets of 1 and a half minutes each; 4 groups of gluteal bridges, 30 in each group; 4 sets of squats of 30 pcs.

Saturday is also switched to aerobic exercise, and after a full warm-up, you can play badminton, shuttlecock kicking, skipping rope and so on.

Don't exercise on weekends and take proper rest! Sufficient rest can have a better spirit to exercise!

The first day of the honey ** method of one week: drink only honey (can be made into tea), first.

2nd and 3rd days: normal diet, 4th day: drink only honey, first.

5 and 6 days: normal diet, food distribution on the first day, after the trial, breakfast: a cup of honey water, lunch:

Two cups of honey green tea, one tablespoon of honey afternoon tea: two tablespoons of honey dinner: two cups of honey rose tea The next day breakfast:

A cup of honey green tea Lunch: a cup of honey mint tea, a tablespoon of honey Afternoon tea: a cup of honey water Dinner:

A cup of honey black tea, a tablespoon of honey.

Eating less and getting fat is caused by the low basal metabolic rate in the body, which can change the physique in several ways, the most important thing is to improve the metabolic rate of the body in the body, adjust the body's acid-base balance, adjust the body's endocrine and environmental systems, and do the following: 1. Adhere to aerobic exercise, at least 30-45 minutes of aerobic exercise every day. The amount of exercise should not be too strenuous to fully absorb air, exhale carbon dioxide, and increase lung capacity as the main exercise mode and method, and it is best to control the heart rate at about 120-140 minutes, and wait for the body to sweat slightly hot, which can achieve the effect of increasing the basal metabolic rate.

2. Muscle exercise can be carried out appropriately, and large-area muscle groups, such as biceps, biceps femoris, gluteus maximus, etc., can promote the improvement of the recent basal metabolic rate. 3. You can take drugs to improve the absorption and digestive function of the gastrointestinal tract, and you can also take drugs such as multivitamins and trace elements to mediate the endocrine system and improve the internal environment. Eating less and getting fat is an endocrine disease with low basal metabolic rate, which can be regulated by the above means.