Ask for a fat fitness plan, ask for a gym workout plan, how to gain weight faster

Well, you can eat breakfast, moderate noon, and don't eat at night.

If you really want to exercise your body well, and exercise a tall, well-proportioned, strong, capable, chic, and beautiful body, based on my personal experience, I recommend you to take the following methods to strengthen your body:

The first is to get into the habit of waking up 40 to 60 minutes earlier in the morning;

Second, after getting up in the morning, go out for a run first, and run the body until it is slightly warm, as a necessary preparation before exercising every morning;

The third is to do radio gymnastics, or learn some basic movements of martial arts, note: when learning to practice martial arts for the first time, you do not require a look, but must pursue a look. in order to ensure that his gestures are in line with the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try your best to roar to the sky (exercise and improve your lung capacity and confidence), do more push-ups, and hang more horizontal bars and parallel bars if you have the conditions (it is best to reach the high school physical exercise standard or above);

Fifth, prepare a glass of boiling water before going to bed every day, and the first thing you do after getting up in the morning is to add some hot boiled water to the cold boiled water and drink it (one is to dilute the blood viscosity problem in the body due to sleep; Second, it is conducive to the undesirable state of insufficient blood supply and oxygen supply when exercising; Third, it has the effect of cleaning up the garbage in the body, improving the digestive function of the body, which is conducive to the long Yuyan bent meat, especially the long tendon meat) jujube pin, after getting up in the morning and drinking water on an empty stomach to adapt, you must drink more than 400ml each time every day;

Sixth, we must eat a full meal every morning, and we must also eat well and be full at noon, chicken, duck, fish, and meat can be eaten as much as you like. But for dinner: first, it is best to eat some pasta (bread, steamed buns, noodles, etc.); Second, it is best to eat some chicken, duck, fish, and meat; The third is to eat well, don't eat too much, because these three items of dinner are favorable conditions for long meat, but after eating too much, it may cause excessive intake and cause as much fat (fatty meat), and the main reason for the lack of long tendon meat (lean meat), you must grasp the control of Qing boring);

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars or do sit-ups, exercise until the body is warm, and then increase the amount of activity after the body adapts, remember! Remember!

Eight is to go to Xinhua bookstore, online purchase or ** some exercises, martial arts body protection and protection books and exercise technical essentials, precautions, martial arts simple routines to learn well, and then carry out specific exercise and implementation as well. After the physical exercise is good, then consider whether it is better to learn martial arts.

The above rules are also applicable in the gym, but the most important thing is to be consistent.

Only you can stick to it for a long time and develop such a habit of life. I'm sure: you'll see results in two or three months, and if you can stick to it, in less than two or three years, you'll be training yourself to:

Handsome and chic, robust, capable, temperamental, personable, with the demeanor of a general, and the beautiful young man and the stick boy who are sought after by beautiful and handsome guys!

Good luck!

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

Monday, Target Muscles: Chest, Movements: Plank Dumbbell Bird 6 sets x 10, Plank Dumbbell Bench Press 5 sets x12 pcs, Push-ups: 6 sets x exhaustion.

Tuesday, Target Muscles: Back, Movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x12 bent dumbbell rows, and 6 sets x 12 deadlifts.

Gym fitness program.

Wednesday, target muscles: shoulder, movement: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise: 5 sets x 12, upright row: 5 sets x 12.

Gym fitness program.

Thursday, target muscles: humeral 2 humeral 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 12, narrow bench press 3 sets x 8, single arm neck back arm flexion and extension 3 sets x 8, back arm flexion and extension 2 sets x 12.

Gym fitness program.

Friday, Target Muscles: Legs, Movements: 3 sets of scissor squats x 10, 4 sets of kneeling straight down x 10 pieces, 2 sets of frog jumps x 30 pieces, 3 sets of high leg raises x 120 pieces, 3 sets of supine hip raises x 30 pieces Saturday (single), target muscles:

Chest, waist and abdomen, movements: parallel bar arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 groups x 12 pieces, crunch 2 groups x exhaustion, waist turn 2 groups x 40 pieces, flank curl 2 groups x exhaustion, bell body side flexion 3 groups x 12 pieces.

Gym fitness program.

Saturday (double), target muscles: back waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 10, bent dumbbell rows 3 sets x 10, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist turn 2 sets x 40 pieces, curl flank 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pcs.

Gym fitness program.

7 Sundays, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutes.

Skipping rope, 5 minutes of fast rope skipping consumes the same calories as running 5km, but generally Bichen people can't jump for more than a minute, I won't talk about the wheel of eating Wheel Huiyuan, you should know.

You can play badminton and skip rope. Don't eat too much at night.