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.
Day 58: Calves, Shoulders and Abs Video< /span>
Aerobic
20 minutes
Standing calf raise
10Group, each Set 15-30 times!
Downside Incline Crunch
23 warm-up groups, each group of 8 -10 times!
3Groups of 15 times each.
Smith Machine Shoulder Press
5Group, each group 50.40.30.20 .10 times!
Smith Machine Shoulder Press - Behind the Neck
5Group, each group 10.20.30.40 .50 times
Giant group
Upright rowing - wide grip
3Group, each group 10.7.5 Second-rate!
1Three consecutive descending sets, 6-8 times!
Upright rowing - middle grip
3Groups, 10.7.5 times per group!
1Three consecutive descending groups, 6-8 times!
Upright Row - Narrow Grip
3Group, each group 10.7.5 Second-rate!
1Three consecutive descending groups, 6-8 times!
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
doUse: Promote protein synthesis and prevent the decomposition 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.
GlutamineAmide
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