Please help me make a workout plan

It may be related to your bad habits, such as drinking cola is not only high in calories but also prone to calcium deficiency, for example, I lost 8 kg in 4 months without exercise and dieting, just drink milk or yogurt and add an egg for breakfast, don't eat more oil or starch with high calories, lunch and dinner staple food rationing, eat more vegetables, eat meat in moderation, eat less fat, greasy and fried, if you are hungry at night, eat some fruit (not sweet).

If you run 3,000 meters a day as you said, the effect is still good.

I advise you to give up, just keep this shape.

The key is to be confident that art students can also have fat people.

Eat porridge for breakfast, eat more coarse fiber vegetables for lunch and dinner, and eat less meals and snacks. Running continues to persevere, not distance, but time, more than 40 minutes a day.

Go to the toilet before running and empty your stomach.

You can run 4,000 to 5,000 meters, and then do a combination of push-ups and jumps.

When running, the speed should not be too slow, and you should feel that your speed is a little higher every day.

Trust me, that's right.

Are you a boy? If so, it is recommended that you go to the gym, which provides professional fitness guidance, which will make your body shape **.

I think that exercising doesn't always have immediate results, and I think if you can stick with it, you will succeed.

Exercise and dieting go hand in hand to make a difference.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Inclined board sit-ups 4 sets of noisy Xutong x15-20 times.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumb rise tanbell flying bird 4 sets x 10-12 times.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

It doesn't matter if you go to school during the day, you can practice at night, but it's best to start practicing an hour after eating.

Don't practice before meals, your blood sugar is low on an empty stomach, and your muscles are not strong enough.

Don't practice for more than 1 hour, it's too long to consume and after all, it's night, too much excitement will affect sleep. It's a good idea to supplement with protein foods such as milk and eggs.

Then, you need to understand which muscle your 3 machines are working on. I'll be brief. The tension machine is to train the muscles of your back, and the more you practice, you will find that the muscles in your back will be thicker.

The grip stick exercises the chest, and the arms will also be trained (biceps), and the effect is generally high. Dumbbells are more versatile than the previous two, and you'll know if you've been to the gym, where tension machines and grip bars are rarely used (or even none) in the gym, while dumbbells are something that any gym enthusiast would use to quiver.

Dumbbells can be used to train the chest (bench press while lying on a bench, that is, push-ups in reverse), shoulders (lifting upwards, or spreading the wings of the canopy, and lifting the back (leaning over and lifting up). The biceps and triceps will also be trained.

As for leg steps and abdominal and lower back exercises, you won't need the equipment. The abdomen can be practiced with sit-ups, leg steps need to be done with weights, squats, and so on.

In addition, the weight of the dumbbells should be adjusted so that you can't do more than 12 reps with all your strength, and do at least 3 sets of the same movement. If you can easily do 20 or even 30 strokes, it means that the weight is too light, and it is fat-free**, I guess you don't want to burn fat. Don't rest for more than 2 minutes (1 minute for the majors) between each set, as resting too long will reduce the excitement of your muscles.

Hope it works for you.

Get up five minutes early every day to go to the school playground for a run, and stick to it for the first half a month, and you will find that your brain melon has become very good and your learning efficiency is high! It's a real drop,.

When watching TV or surfing the Internet, you can't hold on to it! Ashika.

Eat more fish, sleep more, and you'll grow up before the age of 25.

Evening Push-ups, sit-ups, squats, 3 sets of exhaustion, 2 3 each

Run for 30 minutes in the morning.