Have you gained three pounds after the Chinese New Year? If you are a beginner, this "7 Days to Lose Weight and Build Muscle" will take you on your journey to lose weight and gain muscle. On day three, it’s time to start some strength training. Did you find it easy during the first two days of the program? Hopefully, because you really don't need anything too complicated to start with. But it started to improve on the third day. Now you need to be more rigorous with your training and diet.
These days you need to pay attention to and understand your body, training and starting level. Then exercise with a goal in mind, otherwise it will be like playing darts blindfolded and you will never reach your goal. Next are some issues you need to pay attention to on the third day:
Strength training:
There are many ways to lose weight and build muscle, but we just need to focus on the best and fastest way to do it. To achieve your goals, you'll want to make strength training a priority.
Strength training is the best way to change your body. This is not a personal opinion, but a scientific answer. According to research from the National Center for Health Statistics, even if your diet does not change, strength training three times a week can continuously reduce the body fat rate by 3% in 10 weeks.
After you strength train, you will continue to burn calories in your body for 24-48 hours after you leave the gym. If you strength train every other day, 3 times a week, then this calorie-burning metabolism willMetabolism will continue throughout the week. Even aerobic exercise cannot achieve this.
Start your strength training:
Strength training does not need to be done every day. During the initial learning period, follow the following training plan to train twice a week. Take a day off in between. Below you will see the letters A and B. The letters AB mean that the two movements are trained as a set without resting in between.
The third day, strength training: (rest for 60 seconds between each training movement . )
Action 1:Dumbbell negativeHeavy Squat: Two sets of 15 reps each.
Action 2:A: Single-arm dumbbellrowing: two groups, 12 times each.
Action 2:B: Dumbbell crossAlternate lunges: two groups, 12 times each.
Action 3:A: Prone Brace: two groups, 15 times each.
Action three:B: Lie down and liftLegs and abdominals: two groups, 20 times each.
Is it okay to use compound exercise equipment?
Many compound training machines in the gym are very effective, but when you start training, free weights are better. Because this will help you learn the correct training pattern, rather than the fixed movements of compound equipment. Researchers have found that free weights activate more muscle fibers, helping muscles lift and burn more calories.
Don’t you need to do bicep curls and tricep presses?
This 7-day plan will take beginners to the first step toward success. You won't see curls or push-downs in this plan. The goal of this process is to get your body into a planned state of fitness. Although there are no bicep curls, you will feel that your biceps and triceps are involved and sore.
You have to do two more things this day:
In addition to writing down your goals and eating arrangements yesterday, getting enough 7-8 hours of sleep and 6 glasses of water a day, you also need to pay attention to two points:
1. Add high-protein foods to every meal:
Protein can help your muscles recover and lose fat. Studies have shown that those who control their diet and eat 30% protein can lose 11 pounds more fat in the same time than those who eat a low-protein diet. Research also points out that the human body's daily intake of more than 300-400 grams of protein has no impact on health.
2. Eat vegetables with every meal:
"American Journal of Clinical Nutrition" mentioned that vegetables are a kind of low-calorie and high-nutrition concentrated food. A meal containing 25% vegetables will consume 3.5 pounds more fat than a meal without vegetables. You can eat more vegetables to satisfy your satiety without bad consequences. You should adapt to this diet.
Try your strength training and a high-protein and vegetable diet. Tomorrow you'll learn more about the dietary aspects of fitness.
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