Weight loss and fitness are also a goal for many people. In the process of achieving this goal, not only can everyone's body gradually regain health, but also everyone can regain their confidence and make everyone's life happier. However, weight loss and fitness is not a particularly simple thing, so many people do not insist on it. However, when doing weight loss and fitness, it is best to make a plan. If you follow the plan, the feasibility will be higher. , then let’s learn about the weight loss and fitness exercise plan together!
Monday: Chest + Back
When exercising in the gym, we can do exercises on the back and chest first, and we should also make good choices in diet. First of all, we can choose oatmeal with milk for breakfast, and choose a small amount of whole grains with chicken breast and vegetables for lunch. The main vegetables are broccoli, because broccoli has a high protein content but a low fat content. A vegetable. You can choose a non-fat side to go with yogurt at dinner, and during exercise, if we want to exercise our back and chest, we can use straight-leg deadlifts and kneeling push-ups. First of all, kneeling push-ups are very familiar to everyone, and they are relatively simple and do not require equipment, while straight-leg push-ups require the use of dumbbells, but generally speaking, combining these two exercises can exercise everyone's back more There is a sense of lines.
Wednesday: Mainly upper body exercises
After exercising the chest and back, we can focus on exercising the upper limbs. The upper limbs mainly represent our arms. The upper limbs can very well reflect a person's body shape, and we also eat well. It also requires coordination. For breakfast, you can also choose steamed eggs to go with nuts. For lunch, eat broccoli with a relatively low fat content to go with the staple food. For the staple food, you can choose steak or rice, but if you choose rice, Just try to eat until you are seventy percent full. You can choose whole grains for dinner. For example, common corn is very rich in dietary fiber, which can help everyone eliminate excess toxins from the body. If we want to exercise the strength of a single limb, we can use dumbbellsPerforming this training with curls can greatly improve arm strength. If you feel that the effect is not good, you can also use bent arm bends.
Friday: Mainly shoulder exercises
The next most important thing is to adjust our body shape. We can start from the shoulders and perform exercises on the shoulders, which can effectively improve our overall body shape. First of all, we need to make adjustments in our diet. For breakfast, we can eat bread with yogurt. For lunch, we can choose macaroni or a simple skim side with some vegetables and shrimp. For dinner, we can choose potatoes or taro. Come steam it, it will make you feel full. If we want to exercise our shoulders, we can choose dumbbell presses. Real-time training is very helpful to everyone's body. Basically, each group of exercises is 15 times. You can choose according to your own needs.
What you need most to lose weight is determination and perseverance. If you can make up your mind and insist on following the method in the article, you will definitely see results in the short term.
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