In fitness, every fitness move is very particular, and people with zero foundation or experienced people should pay attention to it. Some people will make some fitness plans. Of course, there are still some people who have zero foundation fitness plans. Got it. So, what is a zero-based fitness plan? Even beginners can exercise easily. Let’s find out together below!

Monday

Breakfast: Jiemai bread

Lunch: fish + brown rice

Dinner: sweet potato + banana.

With the diet, you need to do some aerobic exercise and sit-ups. The combination of these two exercises can achieve the best fitness effect. You can run on the treadmill for about 30 minutes or jog. If you don't have any fitness foundation at the beginning, just lower the speed. Wait until you finish running and rest for five minutes before doing sit-ups. There is no need to set a time limit for sit-ups, but you should also do them regularly and faster, which can also reduce the burden. You can do four groups every day, each time. Do 12 sets. When you persist, you will find that the fat on your belly is getting less and less. However, since jogging is an aerobic exercise, you must rest after half an hour.

Wednesday

Breakfast: soy milk + steamed buns

Lunch: Lean beef + vegetable soup

Dinner: Corn + Chicken Breast

If you eat more meat on Wednesday, you can try riding a spinning bike. Some people feel that the exercise effect of the spinning bike is not enough, so you can strengthen the exercise on Monday and then add a spinning bike to coordinate with the training. But if you don’t have the foundation of exercise and cannot achieve such intensity, then don’t force yourself. You must also persist in starting a bicycle for more than 30 minutes. If you do not persist for more than 30 minutes, fat will not be burned and there will be no effect.

Friday

​Breakfast: boiled eggs + milk

Lunch: fish + tofu + rice

Dinner: Potatoes + yogurt + vegetables

On Friday, you can hold dumbbells in your hands to do standing and squatting movements. Both of these exercises require 12 times in each group. You can insist on four groups a day. Under the conditions of the previous few days of exercise, if your physical fitness becomes better, you can slightly increase the amount. However, the increase should not exceed ten times, otherwise, the body will not be able to bear it. During the exercise, you should focus on your waist and hips. These two parts are the most important parts of this exercise to lose weight. You must also do the exercise essentials in place to exercise the muscles in this part.

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