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.
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Aerobics
20 minutes
Seated barbell twist
150 times on one side!
Use pyramids and descending groups
Side raise< /p>
5Group, 50, 40 per group ,30,20,10 times!
5A descending set, 10 times!
Incline shoulder press
23 warm-up groups, each group of 8 -10 times!
1Three consecutive descending groups, 6-10 times!
Barbell shrug
11 warm-up group, each group of 8 -10 times!
22 formal groups, 10-12 Second-rate!
Super group: Sitting calf raise+< strong>Leg press and calf raise
Seated calf raise< /p>
3Groups, 10-12 per group Second-rate!
Perform calf raises on the leg press< /span>
3Groups, 10-12 per group Second-rate!
Lie up on your backSitting - legs on the stool
1Group, 20 times each!
2Groups, 8 times each!
Aerobic
20 minutes
Seated Barbell Twist
150 times on one side!
Nutritional supplements 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 workout
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
The fifth meal
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