23 year old male, 178, 70KG seeking fitness program

It is recommended to warm up for 10 minutes first, you can run on the treadmill, the speed is 9-12, then do strength training, and finally do aerobic exercise, more than an hour and a half each time, not more than 2 hours, strength training can improve the body's metabolic rate, the metabolic rate has increased, and then eat the same thing, even if you don't exercise, the body will consume more calories than before, there are many training plans in the gym, I won't mention them here, it is recommended to consult a fitness coach. Strength training can do dumbbells and barbell exercises, bare hands can do push-ups, sit-ups, pull-ups, push-up posture to standard, specific can be checked on the Internet, the action should be slow, aerobic exercise personal recommendation swimming and skipping rope, especially skipping rope, can increase the coordination of the body, but also improve your calf shape, if you can achieve a jump double shake more than 10 times, it is not easy, you can show off in front of colleagues, remember to have perseverance, perseverance, do not be afraid of tired, you will be successful. Good luck soon!

1.If you don't sleep well, it is recommended to do more aerobic exercises, mainly running and cycling, 3-5 times a week, more than 40 minutes each time, and it can also have the best effect.

2.If you want to reduce your stomach, you should still focus on aerobic exercise, and the amount of exercise should be relatively large, it is recommended to do it 3 times a week, with spinning classes as the best, each class lasts about 40-50 minutes, and the amount of exercise is very large. Strength exercises can't be done, at least the effect is very poor.

3.Calf muscles valgus, then you can do some calf strength exercises, or go to some yoga and Pilates classes (mostly for girls).

4.Cardio and strength exercises are not opposites, you can do cardio exercises at the same time and combine them with strength exercises. It can also play a role in getting twice the result with half the effort.

In fact, it is very difficult to stick to a very complex plan. But it's right to do more aerobic and less strength. To ensure the time of exercise, aerobic such as running, skipping rope is very effective.

Is it just practiced, no. Pay attention to the coordination of your diet. Eat smaller, more frequent meals and eat lighter.

Pay attention to what is high in calories, high in sugar, and high in fat. Supplement with some small amounts of protein. Results can be seen in about 2 months.

It's simple, just keep running every day, run 5 to 10 kilometers, so that you can easily become an iron man.

Eat some high-protein powder! There is a special powder for this! In fact, if you have a good stomach, naturally, eating something vegetarian can increase muscle! In traditional Chinese medicine, the spleen and stomach are the main muscles, if the spleen and stomach are not good, no matter how much you work, it is fake!

Exercise in the morning to build muscle and strength, and exercise in the evening to build endurance; Higher intensity and relatively short exercise of long muscles and strength, on the contrary, long endurance does not grow muscles, and high-intensity and long-term exercise will damage muscles

Rest, adequate nutrition, sufficient energy (or a little excess), exercise can strengthen the body; Otherwise, the body is strained

I would like to introduce you to a simple and effective method (suitable for men, focusing on the chest and arm muscles).

Do it in the morning. Start with a middle-distance run. When running, don't hold your hands in a half-grip shape (most people run like this), put your fingers together, straighten, spread your thumbs, and then swing your arms as much as possible The distance and time of running do not have to be forced, step by step.

At the end of the run, you have to make a strong sprint and swing your arms widely

Take a break after running and do chest expansion movements; Do a small amount of exercise to increase flexibility; Rest, relax. If there is less time, this section can be skipped.

Then do push-ups, with your hands more than arm-width apart and your feet higher than the lowest point of the arm down (and within a certain range, the higher the better). Quickly until you get tired, but leave some strength to complete the rest of the action. Don't stand up yet, just rest on the spot for a while, and then do a few more slowly

Exhale when moving downward, and exhale thoroughly before you can push up; When moving upwards, you should inhale as much as possible to open your lungs Do one or two on your own when you feel tired You can do it again after a short break, or more When I first did it, I could only do seven or eight in one breath, but after a while, I could do 35 in one breath. Not to mention other masters.

It's best to add dumbbell exercises, because just empty-handed exercises are much less effective. To choose a dumbbell that you feel is just right for a slightly heavier dumbbell, do the supine bird (lying flat, expanding the chest) movement, not for too long, stop and do it again when you are tired, until the chest feels sore

Don't try to get satisfactory results in ten days and a half months, stick to it. Do it four or five days a week, not every day, so that the muscles don't lose sensitivity to the stimulus of exercise.

It must be gradual, and after staying in a stage for a certain period of time, you must work towards the direction of the high point of intensity.

If you feel monotonous after doing it for a long time, you can change some tricks for a long time, such as adding some single parallel bars, splitting, jumping and other actions.

It's simple, I'm also a thin person, When one day, I found that I was really light, and I couldn't give my future wife a sense of security, so I made up my mind to implement my own plan to gain weight and become stronger.

I think the most important thing is to eat more, but it's impossible to eat without moving much in a day, so exercise more, strength training, muscle increase and your training have a lot to do with your training. If you keep exercising and eat less, you will get thinner and thinner, the key points: 1 make up your mind, 2 insist on exercising and eating more, digestion is not good, eat less and eat more meals, I ate about 6 meals a day at that time, and I must eat at night. Eat whatever you want. Be sure to exercise. If you practice ****, it will have an effect.

3 After 1 month of strength training, you may lose a little weight, that is normal, if you give up, OK, your efforts are in vain, if you persevere, you will find that your weight and muscles are increasing in the next few months.

I'll say it myself. I turned out to be 175cm. Weight 54kg.

After I exercised, it is now 65kg, and the period is the summer vacation and winter vacation workouts will not add up to more than 3 months. Now I finally know the secret of gaining weight. Haha, if you want to be fat, I hope it will help you, and it is best to find a way to exercise.

It's not a casual exercise, how to practice, a group of movements several times. How much time. I won't say more, there are many, many things, you can find out the information on that aspect.

That's how I came over, thank you.

Actually, skinny is really not very good. To put it bluntly, I'm not optimistic about thin people, I'm optimistic about people who can make up their minds to change for this reason, others can**, isn't there a weight gainer, it's funny, in fact, weight gain is very important. Hope it helps.

If you lose weight, first increase your diet.

Push-ups, pull-ups, and running are important and consistent.

If you have the conditions to go to the gym, bench press, squat or rely on persistence.

I'll give you a plan.

Week Plan: Day 1 Chest and back.

Bench press 1 2 sets of warm-ups.

Dumbbell bench press 20rm 3

Dumbbell Flying Bird 20rm 3

Butterfly machine (or cross chest) 20rm 3

Roman chair push-up (or deadlift) 20rm 3

Barbell rowing 30rm 3

Seated rowing (or one-arm dumbbell rowing) 20rm 3

Takeaway: Remember to do all chest movements with your chest up, and learn to use your pectoral muscles to exert force, not arch your back. When practicing back movements, the mind is on the back, and you should feel that you use your back to exert force, not your arms.

Day 2 Legs, hips, aerobic.

30 warm-up squats without weights.

Squat 30rm 3

Lunges 25RM 3

Calf 20RM 3

Strand two curl 25rm 3

Rear swing leg 25rm 3

Run for 30 to 40 minutes.

Takeaway: Don't use heavy weight, don't use explosive power. After squatting, the mind should exert force in the buttocks, and after standing up, the buttocks should also be tightened (boys use the quadriceps muscles of the thighs to train their legs).

Keep the tension in the lower back, legs and hips, and move slowly to prevent injury. Pay attention to the stretching exercises between sets and after training to pull the lines apart.

Day 3 Abdomen, aerobic.

Warm-up Leg bend sit-ups (or legs on a bench) 30 RM 3

Supported leg raise (or seated leg raise) 25rm 3

Support leg lift rotation (or seated leg lift rotation) 25RM 6 (3 sets on the left and right sides).

Weight-bearing swivel 50rm 3

Run for 30 to 40 minutes.

Key points: Move as slowly as possible, use your abdominal muscles to exert force (group body), and do not borrow force. Don't take too long breaks between sets and do relaxation stretches after training.

Day 4 Chest and arms.

Bench press 1 2 sets of warm-ups.

Incline bench press 20rm 3

Up-slope flying bird 20rm 3

Butterfly machine (or cross chest) 20rm 3

Push shoulder 25rm 3

Bicep curl 25rm 3

Single arm neck and back arm flexion and extension 20RM 3

Takeaway: After training, do more stretching of the arm muscles to prevent lumps.

Day 5 Legs, buttocks, aerobic.

Same as the sixth day of the abdomen, aerobic.

With the seventh day rest, or aerobics, swimming, climbing, playing badminton, etc.

Summary: The weight used should not be too light, for example, if you can bench press 25 times with a 15 kg barbell, and you can use a 10 kg barbell to push 25 times, it will not work at all, and a set of 25 reps will feel more strenuous in the last few times, and you can't do 25 reps with a weight that can do 35 reps. Don't be too heavy, so that the movement is deformed, the whole body borrows strength, etc., especially for girls, not for strength or block, but for lines, such as lunges, etc.

Don't take too long breaks between sets, 45 to 60 seconds, remember. Exercise more about the movements, which should be slow rather than fast. Do more stretching, learn yoga movements, and the lines will look good.

Don't use explosive power, don't go for big weight, hehe.

It is recommended to go to a health club to consult a trainer It is more realistic.

a) Aerobic training.

Variable speed long-distance running: 6000 meters - 8000 meters, 30-45 minutes, using fast and slow alternating methods, insist on it every day!

2) Anaerobic training (strength training).

PS: Times: refers to the amount you can barely complete! Rest for 60-90 seconds between strength training sets and 90-120 seconds between movements.

Day 1 Chest training.

Flat Dumbbell Bench Press 10-12 (times) x3 (set) Flat Barbell Bench Press 10-12 (times) x3 (set) Flat Dumbbell Bird 10-12 (times) x3 (set) Lizi Dumbbell Bird 10-12 (times) x3 (set) Lean over Bird 10-12 (times) x3 (set).

Push-ups 15-20 (reps) x4 (sets).

Day 3 Shoulder. Abdominal training.

Standing dumbbell shoulder raise: 10-12 (reps) x3 (set)Standing dumbbell side raise: 10-12 (reps) x3 (set) Standing dumbbell front raise: 10-12 (reps) x3 (set) Sit-ups + sit-up leg press 15-20 (reps) x6 (set) sit-ups + sit-up leg press [Alternate training between the two, do 3 sets each] Supine knee bend leg extension 15-20 (reps) x3 (set) Increase the difficulty: Stay in the position for 3 seconds or clip a light weight dumbbell between the ankle joints. Day 5 Back.

Upper limb training. Dumbbell one-arm rows 8-12 (reps) x4 (sets).

Supine single-arm dumbbell presses: 8-12 (reps) x4 (sets), pull-ups 8-12 reps, x4 (sets).

Dumbbell curl and neck back arm flexion and extension 8-12 (times) x4 (sets) both arms at the same time

8-12 (times) x4 (sets) in a standing position

Day 7 Leg (lower extremity) training.

Barbell squats 8-10 (reps) x3 (sets).

Dumbbell scissor squat (lunge squat) 8-10 (times) x3 (set) barbell scissor squat (lunge squat) 8-10 (times) x3 (set) dumbbell lunge squat side by side press 8-10 (times) x3 (set) dumbbell lunge squat and turn 8-10 (times) x3 (set) single leg binding dumbbell flexion and extension and curl 8-10 (times) x6 (sets) alternate training of the two, do 3 sets of each].

Sprint 50 (m) x 4 (set).

Danz Home Fitness Program (8 CDs).

Phase 1: Danz Low Intensity Training (Exercise for Beginners) Session 2: Awakening the Core Movement of the Body (Acclimatization Phase).

Phase 3: Rapid Fat Burning Exercise (Youthful Training).

Stage 4: Accelerated escalation (improvement of body functions).

Session 8: Danz Flexible Stretching (an exercise that can be done at any time) D

As long as you can persevere, you will lose weight. I met him in elementary school, and now we are in college together, we are confidants, and we have not crossed the line again. But he didn't know that I was deeply in love with him, and he couldn't extricate himself.

I want to confess, but I'm afraid that my friends won't have to do it. But I want him to know that I like him, I chose this way, and bought a wish bag under the recommendation of Fan Fei and Yuan Ying, a store that helps you get rich, and it was still opened. I wrote down my thoughts, put them in it, handed it to him, turned around and left.

I was both excited and scared, and I waited for his text message at night, and at that moment I smiled, brilliantly.