Trouble eating and fitness coaches helping

I am a fitness instructor and have been working for many years.

I don't know anything about your body at the moment, such as the circumference of your chest and upper arms, so any responsible responder won't blindly give you a training plan, because even if you do, it's not for yourself.

As important as exercise, rest and diet after exercise, rest is easier to understand, as long as you don't often stay up late to make the muscle tissue after training get enough rest, you can make the muscle grow rapidly. In terms of diet, please eat more foods high in protein, such as fish, beef, beans, etc., after training. Vegetables, fruits and carbohydrates are OK in moderation, and the most taboo foods for fitness enthusiasts are high in salt and fat, so you just need to pay more attention to these two aspects.

1: Cardiopulmonary Training Program:

2-3 times a week, 30-60 minutes each time 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.

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

Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique muscles), and hanging leg presses: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

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

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

Back training on the fifth day.

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- and three-headed training.

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

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

Rope press down 4 sets x 10-12 times.

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

Take a 1-minute break between sets. Rest for 3-5 minutes between the two movements.

But it takes time to develop a beautiful physique, and it has just changed in half a year.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It is best to have something that is easy to digest, such as eggs and milk, and if it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

The following is for boys over 17 years old.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM.

8 to 12 RM is best for beginners. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Warm up for 10 minutes before doing the following exercises, and you can trot.

Day 1 Chest: Dumbbell bench press 4 sets.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abs the next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs day three.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10).

Dumbbell rowing 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Exercise your abs about 3 times a week.

It is a cycle of practicing three days and one day off.

Fitness plans and diet plans vary from person to person, and if you don't explain anything, how can you specify a plan? That's not.