Looking for a fitness regimen that works for me Male 180 85kg 27 years old

Hehe. I used to be healthy for a while.

I don't know if the despicable coach's words count.

In addition to exercising in the gym, diet and rest are also very important.

In addition to going to bed early and getting up early, you should eat three meals on time every day (at least), but the recipes for muscle gain and ** are different, look for them on the Internet, you should be able to find them, especially if you want to ** to consume less fat, but absolutely.

You can't blindly diet, or what I just said, you have to be regular. For example, milk should be skimmed, and more fruits should be eaten, especially apples and bananas. Eat more whole grains, rice in moderation, rice contains a lot of fat, muscle gain can be more protein, compare.

The good ones are beef, fish, eggs, and then the gym may ask for some protein powder, this effect is possible.

More obviously, I haven't tried. Try not to eat hot pot!

If ** is the main thing, the most effective natural aerobic exercise in the gym is 40 minutes at a time.

Or a longer period of aerobic exercise as a warm-up, usually on a treadmill, of course, if possible, in the gym.

Similar to spinning, it is the best kind of cycling. At the end of the workout, it is best to do abdominal exercises to reduce the fat around the abdomen, specifically you can do three sets of movements, the first group is a standard sit-up, do about 30 in a row, you can gradually increase the difficulty, such as raising the slope of the recliner, doing it with weights, etc., and then immediately do the next set of movements without interruption - leg raises, raise your legs up on the recliner, do 20 to 30 in a row, the last set of movements is similar to push-ups, but with the forearm support, and then stay still on the ground for 20 to 30 seconds.

In addition, there should be a lot of muscle-building equipment, there are generally instructions for use on the equipment, pay attention to most of the equipment, generally do 4 groups, 12 per group shall prevail, do not stick to one weight, once the absolute current weight can be bearable, immediately increase the weight or resistance, do not do 12 as much as possible. Also pay attention to the parts of the body that are exercised by each instrument, do not mix them every time, generally exercise one part of the body at a time (except for aerobic exercise and abdomen, if you have spare strength, you can adjust it yourself), it can generally be divided into chest, arms and back, and the arms can also be divided into three heads and two heads. Of course, you must pay attention to safety, and don't be too forced, there are many that actually need to be protected.

Finally, if you can, you can supplement a certain amount of nutrients every time about half an hour after your workout, of course, mainly protein, and do not consume fat.

Finding a construction site and working for free is very exercised.

You can run long-distance and practice everything, but it's good, and save money! It's true!

Exercise, run first, and then. There are a lot of them.

Uncle, you're so fat!

Well, nothing else, just perseverance!

Insist on getting up and running for half an hour every morning!

Then 200 push-ups, 200 sit-ups, you can do it in groups, you don't have to do it all at once, if you have financial support, you can go to the gym on the weekend to guide you

2 months must be very strong, very** will be strong.

The second floor is right, agree!!

zbzxcvzcva a day milk, eggs, lean beef, fruits, are very important, kljdfklbxcvxb

I don't have anything, but I work out every day, can I do handstands, I can't go to school, I do handstands every day, and I do 50 tiger grips a day.

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.

Ramp sit-ups: 4 sets x 15-20 reps.

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 dumbbell flying bird 4 sets x 10-12 reps.

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.

1. You don't dissect a living person, as long as you know that there are concepts of large muscle groups and small muscle groups. If you don't pursue a display bodybuilder, you can mainly train large muscle groups, such as pectorals, latissimus dorsi, and thigh muscles. The core muscles belong to the larger muscle groups.

2. In the same way, you only need to know that each part is basically suitable once a week or so.

3. You said that the muscles want to be a little bigger, according to the training principle, the 5 5 set method is a good choice. The rest time between sets is about 2 minutes.

4. Press: increase muscle, lose fat, and sculpt the order of lines.

Shoulder: Dumbbell side raise 3*20, dumbbell press 3*10, leaning over bird 3*10

Chest: bench press 8*10 or push-ups 100.

Back: pull-ups (do as much as you can, do 3*10 pulldowns if you can't do them), 3*10 dumbbell rows, and 3*10 leg bends

Arms: 5*10 dumbbell curls, 5*10 nape curls

Legs: Squat up 5*10, calf raise 5*10

6. Insist on aerobic exercise for half an hour every day, and at the same time use a single day for long-term aerobic exercise every week.

7. Walking, jogging, swimming, cycling, etc.

8. Medium and high-intensity aerobics, such as time-limited running, etc.

9. Increase energy and protein intake during the muscle gain period; During the fat loss period, you can control fat intake.

10. Go to bed early, sleep enough, and sleep well.

Breakfast: Whole wheat bread in moderation (rice and noodles can be substituted according to taste, the key is to have enough amounts.) The same egg white, a few slices of lean red meat, 1 cup of milk, 1 apple.

Chinese food: 1 large slice of chicken breast or lean red meat, 1 plate of greens, 2 taels of rice.

Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soy milk, a few soda crackers (taking supplements like protein powder is also at this time!). ）

Dinner: Appropriate amount of fish, shrimp, some soy products (such as tofu, etc.). You can also eat a whole wheat steamed bun and 1 plate of green vegetables at noon.

Before bedtime: a small cup of yogurt or soy milk, 1 small fruit (can be eaten 1 hour before bedtime).

Finally, sanda is an aerobic exercise. Sanda can be added to cardio exercises. The key to a win-win situation is reasonable stage-by-stage, and it is not okay to eat a fat man in one bite

I wish you a speedy success

You have to explain your physical condition before you can set up a fitness plan.

Want to grow stronger? I don't think you have any exercise equipment at home!

Because I don't know your basic situation, I can only give you a few suggestions:

Note: Strong, it's not just talking, and it won't take effect in a short time, it will take a few months to go up!

1.The first week mainly exercises basic strength, waist, abdomen, neck, arms, legs, etc., the effective method is to run, this week insist on more than four times, progressive, the first 30 minutes, the second 40, three 45, four 50! You can't stop running, you can slow down if you can't stand it, but don't keep slow, challenge your limits!

2.After a week of basic exercises, I believe that the strength of the joint muscles of the whole body will increase, and the endurance will also be enhanced! In the second week, with sit-ups, push-ups and other non-equipment training, at least three times a week, 4-7 sets each time, 30-50 in each group, is also increasing!

It is also necessary to have at least two middle-distance running training, which is essential, the same as 1!

3.The third week is the 100-meter sprint training, 3 times a week, 3 sets each time, 50 meters, 100 meters, 120 meters, 100 meters! Accompany push-ups, sit-ups and other non-equipment training at least 2 times, the number of sets is the same as 2!

Accompanied by 1-2 sets of strength training, dumbbells, barbells, the amount is set according to your own situation!

3.In the fourth week, strength training, strength training of dumbbells, barbells and other equipment, 3 times a week, 4-6 sets each time, 12-15 in each group, accompanied by at least 2 times of middle and long-distance running.

4.In the second month, you will combine the above contents in each week, and make a plan according to your own situation, and the amount will continue to increase.

5.Pay attention to the combination of anaerobic aerobics, pre-workout warm-up and post-workout cool-down, both of which are essential!

To put it bluntly, exercising is a process of challenging your limits! If you don't grasp this process well, you will get hurt, and if you grasp it well, you will be very strong!

Hope it will be useful to the landlord!!

6.Pay attention to your daily routine and eat at least three meals a day!

Monday: Pectoral + Triple Heads + Abs.

1.Flat bench press 3 sets.

2.3 sets of incline barbell bench presses.

3.3 sets of tension device clamp chest.

4.3 sets of dumbbell supine arm flexion raises.

5. 3 groups of dumbbell bent arm flexion and extension.

Abs: 1Suspension leg lift 3*15

2.Calf rest, sit-ups, 3*15

Tuesday: Back muscles.

1.Chest pull-ups 3*8

2.Posterior pull-ups 3*8

3.3 sets of barbell rows.

4.3 sets of one-handed dumbbell rows.

Wednesday: Closed.

Thursday: Shoulder + abs.

1.3 sets of dumbbell side lifts.

2.3 sets of dumbbell presses.

3.3 sets of chest lifts on the barbell.

4.3 sets of flat lifts before the barbell.

5.3 sets of pitch dumbbell side raises.

Abs: 1Suspension leg lift 3*15

2.Calf rest, sit-ups, 3*15

Friday: Legs + biceps.

1.Squat 3*10

2.Seated leg flexion and extension 3*10

3.Prone calf flexion and extension 3*10

4.3 sets of seated calf raises.

5. 3 sets of dumbbell curls.

6. 3 groups of inclined plate curl.

There is a genetic factor to being fat and thin. If it is genetic, it is unlikely that there will be a big change through exercise. Of course, it will be effective with a reasonable diet and exercise.

In terms of diet, you should eat more high-protein foods, and there are different ways to target each part of the body when it comes to fitness. Push-ups work the arms and pectoral muscles. Sit-ups can train the waist and abdomen, weight-bearing running or leg presses can train the leg muscles, etc.

However, it is important to do anything consistently, and it is not possible to achieve some results in a short period of time. But when you make exercise a habit, it doesn't feel like it's going to take a long time. Personally, I don't think it's too obsessed with being fat and thin, but it is necessary to maintain proper exercise, and don't overdo it.

Get up with a glass of cool boiled water, eat and sleep regularly. The key depends on how good your physique is.