Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.
< strong style="color: rgb(255, 0, 0); font-size: 14px; ">Exercise list
Fitness is not just training, intensity and your time, but more importantly, you must have a plan with clear goals, strict discipline and execution efficiency;
? Whether you are a sports team, extreme sports training or personal fitness, find a suitable method, enjoy the process, and stay away from bad habits, refuse to do so or other unhealthy lifestyles;
?The effect of fitness depends on you personally. Your willpower and execution ability directly determine the final result;
Day 66: Chest and Back training
Aerobic
20 minutes
Seated Barbell Twist
150 times on one side!
Super group
Dumbbell bench press
5 groups, 50.40.30.20.10 times each!
5 groups, 50.40.30.20.10 times each!
Bent-over dumbbell rowing
5 groups, each group 50.40.30.20.10 times!
5 groups, each group 50.40.30.20.10 times!
aerobic
20 minutes
Seated barbell twist
150 times on one side!
Nutritional supplement before and after exercise Before exercise
Green tea
a cup
Function: Increase fat metabolism rate and increase fat energy consumption during exercise.
Creatine
5 grams
Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.
Glutamine
5 grams
Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.
After exercise
Milk protein powder
2 spoons - 4 spoons (the dosage mainly depends on personal basis)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
Creatine
5 grams
Function: Helps protein anabolism. It is an auxiliary nutrition.
Glutamine
5 grams
Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.
(suitable for weight loss)
Breakfast
1
Protein
2
Oats
3
coffee
Second meal
1
Lean Steak
2
brown rice
The third meal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
The fourth meal
1
fish
2
brown rice
3
Broccoli
fifthmeal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
Pre-training meal
1
Tilapia
2
brown rice
3
coffee
Post-training supplements
1
Protein powder
2
Creatine
Dinner
1
Steak
2
Broccoli
Before going to bed
1Two egg whites