Do you have a personal trainer? I m looking for a fitness program

The best way to lose weight is through aerobic exercise. Running It is best to go to the outdoor running track. The climb was also good.

In fact, swimming is especially helpful for the body.

Sometimes, fitness does not reduce flesh and increases the latitude of the body.

More aerobic exercise is recommended. Also, pay attention to outdoor exercise.

Fitness, I recommend a lot of exercise.

The gym has sandbags, and it is recommended that you train for at least one hour a day. This will be much better, and there is also skipping rope to keep practicing.

Also, eat less meat and eat more vegetarian food. Eat more fruit.

In autumn, pay attention to the serious warm-up before exercising.

Lesson 1: Chest:

Flat barbell bench press: 10 15 reps set of 6 sets, incline dumbbell bench press: 10 15 reps set of 6 sets.

Flat dumbbell birds: 10 15 reps Group 6 sets.

Cross chest clamp: 10 15 reps Group 6 sets.

Triceps: Seated single arm neck back arm flexion extension: 10 15 reps Group 6 sets.

Pitch arm flexion and extension: 10 15 reps set 6 sets.

Standing posture: 10 15 reps Set 6 sets.

Lesson 2: Memorize:

Broad grip pulldown at the back of the neck: 10 15 reps Set 6 sets.

Seated opposite grip flat pull. : 10 15 reps Group 6 sets.

Anterior neck wide grip pulldown: 10 15 reps set of 6.

Biceps: Push-up, curl: 10 15 reps Set 6.

Barbell backgrip curl : 10 15 reps set of 6 sets.

Dumbbell alternate curls: 10 15 reps set of 6.

Lesson 3: Shoulder:

Dumbbell Flying Bird: 10 15 reps Group 6 sets.

Seated dumbbell push-up: 10 15 reps Set 6 sets.

Leaning over the birds: 10 15 reps Group 6 sets.

Trapezius: Seated post-neck press: 10 15 reps Set 6 sets.

Forearm: Standing barbell premise: 10 15 reps set 6 sets.

Barbell backgrip curl : 10 15 reps set of 6 sets.

Session 4: Thighs (quadriceps).

Post-neck squat: 10 15 reps set 6 sets.

Seated leg extension: 10 15 reps Set 6 sets.

Weight-bearing scissor squat: 10 15 reps set 6 sets.

Biceps femoris: prone hook legs: 10 15 reps Set 6.

Squat machine squat : 10 15 reps set 6 sets.

Calf: Standing forefoot weight-bearing calf raise: 10 15 reps Set 6 sets.

Abs: (Daily).

Prone push-ups: 10 15 reps set of 6 sets.

Seated flexion and extension: 10 15 reps set of 6.

There are those who do not understand continue to ask!

Who said it's hard to lose weight after training muscles? It's so irresponsible.

Do you want to be lean or strong? Boys, you should choose the latter.

You need to work on the equipment, build muscles, and at the same time not give up cardio.

First do a physical examination, and then according to the physical condition, the desired effect. Make a training and diet plan, and then make an appointment to give you a lesson according to the plan.

.The best way to do this is; Scientific and healthy**, affordable and not**, there is no *** yet. Go to bed early and wake up early, eat and sleep regularly.

Don't eat fried and greasy food, don't drink drinks and desserts, drink more water, eat more vegetables and fruits, run for 1 hour in the morning and evening, eat less at dinner, exercise regularly, persevere, and there will be obvious results after 1 month.

The main job of a personal fitness trainer is to let the members who come to the fitness get healthy through scientific and reasonable exercise, not only to teach the fitness members the movement of exercise, the form of fitness, but also through the practical guidance, to spread the concept of healthy fitness, so that everyone can develop healthy exercise habits and have a scientific sense of training. Specifically, the job of a personal fitness trainer is to develop one-to-one plans for fitness members according to their physical condition, eating habits, work and rest rules, the nature of their work, and their fitness needs, etc., so that they can achieve their fitness goals within a certain period of time.

Around this main work, they need to maintain good communication and contact with fitness members, because after a period of exercise, the member's body will change, the original plan is no longer applicable, and it needs to be constantly adjusted, these are the jobs that personal trainers should do. Nowadays, the social fitness industry is developing rapidly, and the speed is also unexpectedly fast.

For friends who want to become an excellent personal fitness trainer, they need to have a lot of professional knowledge support and go through a set of systematic learning. In addition to the above-mentioned professional work that personal trainers need to do, there are many extra-professional jobs that personal trainers need to do. For example, to have a good communication mentality, you need certain sales skills, and at the same time, personal trainers need to maintain a heart of sharing, and lead more people to exercise with a sense of sharing, which is what personal fitness trainers should do.

If you want to get a higher achievement in an industry, then there must be some conditions to assist, for fitness coaches, fitness coach qualification certificate is a very important move. Presumably, many fitness coaches have obtained the national vocational qualification certificate at the primary level, but for those who have not yet obtained the certificate, they must be prepared, and the certificate is the inevitable trend of policy development, and there are very few intermediate certificates, and there are even fewer advanced certificates. As you can imagine, intermediate and advanced certificates are scarce, and if a health club can recruit an instructor with an intermediate and advanced certificate, it will be as lucky as winning the lottery.

In the intermediate and advanced national vocational examinations, the difficulty of professional knowledge and physical fitness is significantly higher than that of the elementary examination. Therefore, being able to obtain an intermediate and advanced certificate is a strong proof that as a professional fitness coach has a further improvement than the junior level in terms of physical fitness and professional knowledge, and the scarcity of the intermediate and advanced certificate makes the coach like a sign in the gym, it must be very popular! Therefore, many gym studio owners or managers also take time out of their busy schedules to receive intermediate and advanced training in person.

Although the intermediate national examination is more difficult and lower than the primary level, don't worry, like the national vocational primary examination, if you want to stand out in the workplace of the fitness industry, you need to be not afraid of difficulties, face difficulties, work hard, and fight!

1. The training goal, if you build muscle, it is mainly strength training. And the strength training time should not be too long, guaranteed to be less than an hour and a half. If you want to lose fat in your body and at the same time gain muscle in certain areas, the so-called fat reduction and shaping, you need to do some aerobic exercise after strength training.

2. Fitness experience can reflect the physical fitness level of members from the side. If you are a beginner, starting strength training should be a full-body adaptation training. Once every other day.

Generally, this phase lasts for a week. Because the most uncomfortable thing for the body is the first week. Of course, there are also theories that the adaptation period should last a month or more.

It's just that doing so will slow down the training effect a lot, and most members will lose patience.

3. Schedule. Everyone has a different job and a different life, so the time arranged for exercise is different. In general, 3 to 5 times a week is sufficient to achieve good results. 1 to 2 times a week will ensure that the original effect does not regress.

4. Physical health, common hypertension, liver disease, and joint damage will affect the training arrangement to a certain extent. Knowing these situations can avoid accidents and train them with corresponding plan adjustments.

5. Diet and rest. Whether it's gaining muscle or losing fat, diet and rest can greatly affect the intensity and effectiveness of our training. This also avoids overtraining on the part of the member.

6. Physical fitness includes: cardiopulmonary function, fat percentage, body shape, muscle strength, endurance, flexibility. Targeted training improves members' weak physical elements.

The most important things that club members want to improve are fat percentage and body shape. Aerobic exercise is used to effect a large amount of body fat. Strength training is used to improve weak areas of the body, resulting in a more symmetrical body.

For the first month, jog for 40-60 minutes a day.

And do some small amounts of aerobic exercise.

In the second month, 5 sets of barbell bench presses, each set of 15-20 barbell presses, the weight should be exhausted within 20 pieces. The interval between groups should not exceed 3 minutes.

Dumbbell Flying Birds 5 groups of 15-20 pieces per group, and the weight should be exhausted within 20 pieces. The interval between groups should not exceed 3 minutes.

Dumbbell curls 5 sets of 15-20 pieces per set, and the weight should be exhausted within 20 pieces. The interval between groups should not exceed 3 minutes.

3 sets of sit-ups with their own ability and 3 sets of exhaustion. If the total number of the three groups exceeds 120, the weight (sandbag) should be increased

Month 3-30 Barbell bench press 5 sets, 8-12 in each group, weight within 12 should be exhausted. The interval between groups should not exceed 3 minutes.

Dumbbell Flying Birds 5 groups of 8-12 pieces per group, and the weight should be exhausted within 12 pieces. The interval between groups should not exceed 3 minutes.

Dumbbell curls 5 sets of 8-12 pieces per set, and the weight should be exhausted within 20 pieces. The interval between groups should not exceed 3 minutes.

3 sets of sit-ups with their own ability and 3 sets of exhaustion. If the total number of the three groups exceeds 120, the weight (sandbag) should be increased

The same part of the muscle group can be chained 2 times a week, simply put, it is a large amount of exercise, less times, more sets of training, 4 egg whites a day.

Let me tell you the truth, uncle.

You're asking, and there will be very little.

A team of fitness professionals to guide you.

It's even more unlikely that there will be a personal trainer to tell you.

Think about it yourself, why do you need to pay for the Internet by yourself for a gym personal training general course 150 to 300 per hour.

And then I'm going to do you a series of fitness programs.

It's best to exercise every two days. Do a set of sit-ups each time (you can bear weights), just do push-ups directly with your chest and arms, and try to fall as slowly as possible.

It is recommended that you can still ask a fitness personal trainer, if you are a novice fitness coach, you can go to a trial class first, find out if the fitness coach is professional enough, a personal fitness trainer can help you develop a personal training plan, guide you in fitness training, and the private trainer will supervise you, so that you can stay away from an unhealthy life and be more self-disciplined, then the effect of exercise will be more significant.

What is the most effective way to lose fat? If you're still stuck in endless cardio training, you're out. I'm going to introduce the latest and most effective fat loss methods, you only need 8 minutes of home training a day, and the effect is far more than 60 minutes of aerobic training, helping you save money and time, convenient and effective fat loss.

Let's explain it in simple terms:

For friends who do 1 hour of aerobic training every day, only 1 hour of 24 hours a day is burning fat, so how can we make our body burn fat in the remaining 23 hours, this is what we are going to talk about today, also called"Fat burner"。

1. People have two fat burning machines, the first one: the metabolic system.

When you're exercising, your heart beats faster, your circulatory system quickens, your metabolic system quickens, and your fat burner (metabolic system) speeds up, so fat burning accelerates. If you can consistently improve your metabolic system, not only during exercise, but also when you're not exercising, you'll be able to burn fat 24 hours a day faster and more effectively than anyone else. For example, if a car needs to consume gasoline when it is running, if the engine is still running normally after it is stopped, it will continue to consume gasoline.

2. Man's second fat burner: muscle.

Muscle burns fat all the time, and if you have high muscle mass, then you burn fat faster, so the second best way to lose fat: increase muscle mass. Gaining muscle is better than losing fat in the metabolic system.

Now back to the topic, how to arrange this 8-minute training in order to achieve the purpose of increasing the metabolic system and muscle mass, it needs to be reminded that although it is only a short 8 minutes, it also shows that its intensity is very large, if you still feel relaxed after 8 minutes, then it must be your method is wrong or not attentive, it is not to achieve the training effect.

This 8-minute workout allows you to effectively lose fat and gain muscle with your own weight or equipment, so that your metabolic system is still running at high speed for 24 to 48 hours after the end of the workout, which means that the fat burning time is extended. The more intense your workout, the more fat you burn.

The 8-minute training consists of 4 sets of movements (a combination of strength and aerobics): push-ups, straddle jumps, leg raises, and leg swaps. In a cycle, do a set of each movement, each movement for 20 seconds (you can also do it until you are exhausted), and rest for 10 seconds to move on to the next movement.

A total of 4 cycles of 8 min. (If you're already a fitness professional, you can increase it to 12 minutes or even 18 minutes, which is 50 seconds of exercise, 10 seconds of rest, and 18 repetitions). The outcome of these 8 minutes depends entirely on your own effort and on how you drive or push yourself to do the movements during those 8 minutes (or 12 minutes).

If you put the comfort of your body before the intensity of your workout, you won't get the results you want. Of course, you can also combine the actions according to your own situation, so try it quickly.