If you want to succeed in fitness, in addition to the training plan, how to eat scientifically?

One of my dietary tips is:

1.Eat at regular intervals: This method can avoid sluggishness and overeating caused by excessive hunger.

2.Learn to count calories. Whether you're building muscle or losing fat, it's a good habit to count calories.

3.Eat out less. If you eat out, chefs usually cook a lot of things for taste, and because of the many cooking processes, not to mention the high calories, there will be varying degrees of loss of nutrients.

4.Learn to read the heat meter. The "nutrition facts list" on food labels can help us understand the calories of things and try to avoid high-fat, high-calorie foods.

Quit fried foods, and at the same time pay attention to protein supplementation, you can eat some beef and chicken breast, eat appropriate meals, and drink milk every day.

First of all, you should eliminate drinks and alcohol, and then you should focus on the choice of food, you should eat more foods rich in high-quality protein, such as chicken and fish, and you should also consume enough vegetables and fruits every day, and you should follow the principle of eating small meals often.

Eat more protein, less greasy food, and try to eat more vegetables and fruits every day. Don't eat more calories than you do each day.

Calculate the daily calories intake according to your physical condition, make a good diet plan, control the value of intake and consumption according to the different purposes of muscle gain and fat loss, ensure the intake of carbohydrates, fat, and protein, and pay attention to nutritional balance.

For strength training, the gym generally has barbells, dumbbells, bench press racks, squat racks, gantry racks and other strength training equipment.

Find a cardio exercise you like and stick to it for a long time (such as running, skipping rope, aerobics, elliptical machine, cycling), record your exercise process, (such as running 3km in 20 minutes) and try to improve a little bit next time.

Establish a health-oriented aesthetic, at present, many girls are too much in pursuit of "thinness", obviously very thin, or feel fat, which is very detrimental to physical health. Especially for the pursuit of "thin legs", it has reached the level of going against the laws of nature. In fact, the plump gluteal muscles are just one of the most attractive things for women.

Maintain a calm mind, and the change in body shape is not a matter of one or two days, but the result of accumulation over the years.

Training remarks copy: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 groups of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the action should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

Principles of diet plans and fitness programs.

1. Dietary principles: low calorie, low fat, no smoking, alcohol and spicy food, light diet, eat alkaline food appropriately, and drink more water.

2. Fitness principle: aerobic and anaerobic combination, 30 minutes 30 minutes. Use low to medium intensity, frequency, and timing. Closely monitor your body changes during training, and if you feel unwell, stop training, rest or seek medical treatment immediately.

Breakfast: Whole wheat bread to taste (rice and noodles can be used instead of egg whites, 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).

Diet during the period of muscle gain and speed-up:

Breakfast: 1 bowl of red bean porridge, 1 steamed bun, a few slices of beef jerky.

Lunch: 150 grams of rice, 30 grams of pork, 50 grams of tofu, 150 grams of vegetables.

Snack at 4 p.m.: 50 grams of dried fruits.

Post-workout: 1 scoop of Muscle Gainer.

Dinner: 150 grams of noodles, 150 grams of bean sprouts, 10 grams of vegetable oil, 50 grams of dried shrimp.

Supper: 1/2 tablespoon of muscle gainer, 50g of dried fruit, 1 loaf of bread.

Reasonable diet + aerobic exercise.

Three meals a day is essential, and don't learn what some people don't eat or eat for the sake of **. It is better to eat at 7 points, and do not eat too much, especially at night. If you want to eat fruit, eat it before a meal, and do not sit or lie down immediately after a meal.

Develop good living habits.

It is important to note here that aerobic exercise must last for more than 40 minutes to burn fat.

You can swim for an hour, or you can run. You can choose the treadmill in the gym (that is, it is a little boring) and there is ** mode on it: run for a few minutes and walk for a few minutes, which lasts for 1 hour.

The way to run is to get up in the morning (of course, you can do it at night, some analysts point out that the effect is better at night), run 400 meters of the playground, run 3 laps, walk 2 laps, run 3 laps, walk 2 laps, run 3 laps, walk 2 laps, and finally run 3 laps. Jog while running, controlling your breathing and pace. When walking, you must be sure to walk quickly, the faster you walk, the better, because this also burns fat.

Here I want to talk about why I want to run and walk, because some analysts have pointed out that this method of combining running and walking is the best way, and it is impossible to run for an hour without stopping.

Aerobic exercise like this is best 3-4 times a week, but make sure to have more than 40 minutes each time. Too much can cause exercise-induced fatigue, which is not good for the body.

You can do aerobic exercise on 1 3 5, and do anaerobic exercise on 2 4 the next day, that is, equipment. Cardio helps** and the machines help you get in shape.

Exercise method for abdominal muscles: Do sit-ups in groups, step by step. For example, do 200 pieces, 50 sets of 4 sets, and rest for 1-2 minutes between each set.

After adaptation, gradually increase the amount. Of course, don't start with 200, and gradually add them up little by little. When doing this, you should move slowly, and when your back and instrument board or ground reach a 45-degree angle, you can feel the abdominal muscles straining.

Don't move fast, otherwise it will be easy to deform.

For the purpose of gaining muscle, as the saying goes, three points of exercise, seven points of eating, if you are very thin, you must eat more carbohydrates.

The plan of 4 exercises a week can be practiced every other day, and the weight is improved according to your ability, and the number of times should be reached.

Monday: pectoral muscles + biceps.

Flat bench press 4 sets: 12 reps of 30 kg, 8 reps of 60 kg, 8 reps of 60 kg, 12 reps of 30 kg.

Flying birds: 4 groups: kg per dumbbell.

4 sets of apparatus chest presses: 12 weight self-adjustment in each group.

4 sets of standing biceps arm flexion and extension: 8 times 20 kg, 8 times 30 kg, 8 times 30 kg, 8 times 20 kg.

Tuesday: Back + three heads.

4 sets of bent rows: 10 x 30 kg, 8 x 50 kg, 8 x 50 kg, 10 x 30 kg.

4 sets of equipment tension back trainer: 12 times a group of weight self-adjustment.

4 sets of rows with one arm: 12 reps of 20 kg per dumbbell.

4 sets of lying three-headed arm flexion and extension: 10 times 30 kg.

Wednesday: Closed.

Thursday: Thighs.

5 groups of barbell squats: 10-12 reps per group of 100 kg barbells.

Walk about 100 meters.

5 sets of machine training: 12 reps per set.

Friday: Closed.

Saturday: Shoulder + Abs.

4 sets of pre-neck barbell lifts: 10 reps for 30 kg, 8 reps for 40 kg, 8 reps for 40 kg, 10 reps for 30 kg.

4 sets of dumbbell presses: 20 pounds of 2 dumbbells per dumbbell, 2 dumbbells with both hands, a group of 10 times.

4 sets of post-neck barbell presses: 10 reps for 30 kg, 8 reps for 40 kg, 8 reps for 40 kg, 10 reps for 30 kg.

4 sets of sit-ups: 5 kg of iron medals on the inclined plane, 12 times in a group.

Sunday: It is recommended to run for 20 minutes, heartbeat = (220-age) * on the line.

It's best to run or elliptical for 10 minutes before each strength and training session.

This is an initial plan, so you can do it for about 3 months to see the results.

Diet: During the period of muscle gain, there must be a high carbohydrate intake, more than half a pound of lean meat every day, and you must drink 300ml of whole milk + 2 eggs for breakfast, and the specific diet will not be much to say.