Learning 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 those who want to lose weight and gain muscle (the weight does not exceed the standard weight of 15 pounds), and is suitable for Gym workout. If you exercise at home, you can use http://www.jirou.com/baodian.html instead of the relevant part movements. .
Day 11: Calves, Abs
Coach Chris’s advice to you:
★If there is no equipment for calf exercise in the gym, riding a donkey and doing calf raises should be the best way;
★Don’t forget to drink your supplements immediately after exercising!
★Hanging leg press may be difficult for some newbies, so it is recommended to change to sit-ups.
Day 11: Calf and abdominal muscle plan
Aerobic
20 minutes
Standing calf raise
2 warm-up sets, 8-10 times
4 groups, each group to failure, 12-15 times
Riding a donkey and raising heel
4 sets, each set to failure, 18-20 times
Hanging leg press
3 groups, each group to failure, 20 times
Aerobic
20 minutes
Nutritional supplement before and after exercise Pre-workout
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 function, promote protein synthesis, and prevent muscle protein decomposition.