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. 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.
A collection of exercise moves
Today's fitness video < br />
Super group ： Do the upper and lower movements together, that is, complete a set of reps and then do the next one Perform the required number of movements without resting, then rest and then repeat the process.
Day 63: shoulders , calves , abdominal muscles exercises
" >
Aerobic
20 minutes
Seated barbell twist
150 times on one side!
Dumbbell shoulder press
3 Group, 16-20 per group Second-rate!
Super group
Side raise
2 3 warm-up groups, each group of 8 -10 times!
4 Groups, 10-12 times each!
Reverse flying bird
2 3 warm-up groups, each group of 8 -10 times
4 Groups, 10-12 per group !
Dumbbell shrug
1 1 warm-up group, each group of 8 -10 times
4 Groups, 20 per group!
Super group
Sitting calf raise
1 1 warm-up group, each group of 8 -10 times!
3 Groups, 20 times each!
" >
Weight-bearing sit-ups
3 Groups, 15-17 times per group!
Super group
" >
Complete calf raise on leg press
3 Groups, 10-12 per group times
Incline reverse crunch
1 1 warm-up group, each group of 8 -10 times!
3 Groups, 12-15 per group Second-rate!
Aerobics
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 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.
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.
" >
" >
You can also refer to the one-day meal plan recommended by Coach Chris
(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
Before going to bed
1
Two egg whites
Post navigation
< strong style="color: rgb(255, 0, 0); font-size: 14px; ">A collection of exercise moves