Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by Coach Chris. The teaching process lasts for 12 weeks and 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.
" /> Today’s tip:
The prevention of sports injuries is the most important, and daily warm-up before exercise is a must;
Pay attention to stretching as much as possible during the rest between sets;
When doing weight-bearing sit-ups, don’t use too much weight, as this will increase the risk of back injury!
Day 35: Back, biceps, abdominal muscles exercise< /p> " >
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Aerobics
20 minutes
Seated barbell twist
150 times on one side!
Pull-ups< /p>
3Group, 16-20 per group Second-rate!
Wide grip pulldown - behind the neck
3Groups, 6-10 times!
Seated Rope Row< /p>
3
Supergroup:
< span style="font-size: 19px; font-family: 宋体; ">Bent-over barbell row
3Groups, 12 times each!
Goat stands up
3A descending set of 12 reps each!
Dumbbell alternating curls
1Group, 20 times each!
2Groups, 8 times each!
Rope overhead curl
33 descending groups, each group 8 times!
Supine Cable Curl
33 descending groups, each group 20 times!
Weight-bearing sit-ups
3Groups, 10-15 per group Second-rate!
Aerobics
20 minutes
Seated Barbell Twist
150 times on one side!
Before and after workout Nutritional supplements 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
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
1Casein
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Quote of the week
"People ask me what I do in the winter when there's no baseball. I'll tell you what I do. I stare out the window and wait for spring."
~ Rogers Hornsby
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