Tip: Suitable for reference by school students.
One: Fat loss is a very simple thing.
But why are there so many fat people in the world? Because they don’t exercise, they don’t exercise, they give plans but don’t execute them. There are many types of plans, and each one can help you lose weight, but if you don't stick to it, it's useless. When I was a personal trainer, I made plans for many people. Sometimes I would force my members to stay on the treadmill for an hour and a half. Later, they complained to me, saying that I abused them. Other people's plans were just some equipment plus yoga and During the exercise class, I took them to play on the treadmill here, but doing low-intensity yoga and aerobics is not very effective in losing fat. In the end you will just become a soft fat man. I emphasize it again, you must persist!
Two: For fat loss, diet is crucial.
There is a jargon in our industry, 3 points for training, 7 points for eating, which shows the importance of diet.
The diet must be low in fat and salt, and the carbohydrates in dinner must be controlled. I will arrange an indulgence day for you once a week. You can eat what you want, but the amount must be controlled. Like Haidilao, Malatang, etc., we eat less or even not at all. That’s not a good thing. It’s about alcohol. Drink less or even no alcohol during fat loss.
Someone asked me for a recipe, but I really don’t have one, and you can’t eat a recipe all your life. The nutrition you need to know for fitness is actually very simple, just that. I have always believed that teaching someone to fish is more important than teaching someone to fish. If you understand your diet, you don’t actually need a recipe, you can make it yourself. I have sorted out all the food posts. If you are interested, you can learn about it. If you are really too lazy to learn about nutrition, just remember two points about your diet during the fat loss period:
1. Eat a low-fat and low-salt diet. 2. Eat less staple food for dinner.
Three: After successfully losing fat, you must continue to exercise.
After successful fat loss, your diet should slowly return to its previous state, and try to eat as healthily as possible. If you stop exercising after successful fat loss, you will return to overeating. You are not far away from your third, fourth, or Nth time of losing fat. This hatred will last forever. . . We won't do this stupid thing.
Training introduction:
1: Anaerobic part: We conduct strength training divided into muscle groups, namely chest, shoulders, back, legs and hips, abdomen, and arms.
two: Aerobic part: We run, run (as the training adapts, the time will slowly increase) or once in the morning on an empty stomach, I will also add you to a stair-climbing training once a week, find a teaching building for stair-climbing , simulate mountain climbing training.
Three: Periodic arrangement: We train 5 times a week, with two days of rest, one of which is a food indulgence day.
Four: Equipment preparation: Prepare two mineral water bottles filled with sand to simulate dumbbells. Of course, it is best to have dumbbells. (Dumbbell weight: 3 pounds, 5 pounds, 10 pounds)
Five: Time arrangement: two time periods. morning and evening. (You can set your own time for evening exercise. Generally, you can start exercising after a little preparation after get off work. Three hours before get off work, you can add some carbohydrates, which is the staple food, because it takes about 3 hours for the carbohydrates you eat to be completely stored into glycogen. , mentioned in the diet post. ) You can exercise as much as you like on weekends.
Training content:
Monday: chest and back training + running
(Go back to the dormitory in the evening or do strength training after get off work, and then go for a run on the playground or in the community)
(Warming up before chest training is very important. It mainly warms up the rotator cuff muscles to prevent shoulder injuries. When there is no pressure on this chest and back training, it can be upgraded to a super set training. I will talk about this training in the future)< /p>
Kneeling push-ups: 3 groups (pectoralis major, deltoid muscles, triceps) (some girls may have wrist pain when doing this and their joints are fragile, so wear a wrist brace)
Group 1: Do it to exhaustion (do it so hard that you can’t get up)
Rest for 2~3 minutes
The second group: reach exhaustion
Rest for 2~3 minutes
The third group: reach exhaustion
Dumbbell straight-leg deadlift: 3 groups (hamstrings, lower back, erector spinae, gluteus maximus)
(This movement should be slow. 2 seconds down, 1 second up)
(Use two mineral water bottles filled with sand to simulate dumbbells for training. Of course, if there are dumbbells, I will attach additional weights. I will only give you a sample for weight selection. Adjust the weight in time according to your own physical strength.)
The key point of this movement is to straighten your back! Your back must be straight! If the weight is small, it will be fine. If the weight is heavy, if you bend your waist and "pull like a turtle", it will cause great harm to your waist
The first set: 15 reps (5 pounds dumbbell)
Rest for 1 minute
Second set: 20 reps (10-pound dumbbells)
Rest for 1 minute
The third group: reach failure (lower back slightly sore) (10 pounds dumbbell)
Go to the playground or community and run for 30 minutesZhong, it would be better if you have a treadmill. Prepare a P3. It will be enough to run 9 to 10 songs~
Note: Considering the poor physical fitness of most girls, if your running knees can’t bear it, I recommend using a strategy of alternating fast walking and jogging. For example, walk briskly for 10 minutes and jog for 5 minutes, or walk briskly for 10 minutes and jog for 10 minutes. In short, just alternate between brisk walking and jogging. This can maintain the heart rate and also achieve a good fat loss effect. An upgrade to this training method is actually HIIT interval training.
Here are some issues you need to pay attention to when running:
1: Try to run as much as possible. If you are tired from running, you can walk briskly. After you have rested enough from brisk walking, continue running. Do not walk briskly for more than 5 minutes.
Two: In other words, you can alternate between brisk walking and jogging.
Three: When jogging, the entire foot touches the ground, with the back foot accounting for the majority.
(There has been constant controversy over which of the forefoot and the rear foot touches the ground first... and everyone holds different opinions. Personally, I am all-footed, with the rear foot accounting for the majority. Of course, when sprinting, the forefoot must land on the ground. How can everyone feel comfortable? Just come. )
Four: Don’t step on the ground as if you are desperate, otherwise your knees will become useless sooner or later. Run with control and flexibility to minimize pressure on your knees. If you are running on the road or in the community, it is best to choose a pair of running shoes with good shock absorption. Of course, I have not studied running shoes. I always buy ones with thick and soft soles because they can absorb shock and have hemp. . . Buy a good pair.
Five: Stretch after running. The simplest stretching is divided into four categories: calf stretching, thigh stretching, shoulder pressing, and lower back stretching.
After running, go back to your residence for abdominal training
Do 5 sets of abdominal crunches, reach failure in each set, and rest for 30 seconds between sets.
Note: The abdominal curling movement should ensure that the abdominal muscles continue to exert force and do not relax. In other words, do not get up once and then collapse directly on the bed. Be in control. When you are still a little distance from the ground, continue to stand up and do abdominal crunches. In this way, your abdominal muscles will be very uncomfortable. Hold on and don't hold your head with your hands. Holding your head will increase the pressure on the cervical spine. Just put your hands on both sides of your head and don't touch your head.
After doing this, use a hot towel to compress your knees and massage them.
Tuesday: Arm training + running
(We mainly train the biceps, triceps, and brachialis muscles. This training can be upgraded to biceps and triceps super set training after there is no pressure.)
Dumbbell curls with both hands: 2 sets (biceps)
(Note that when doing curls, you must lock the elbow joint, that is, ensure that the elbow joint does not move, and only the forearm lifts the weight. At the same time, avoid shaking the body and borrowing force)
The first set: 30 times (if you have dumbbells, use 5 pounds of dumbbells to failure)
Rest for 1 minute
The second set: reach failure (until you can’t lift it, 10 pounds of dumbbells)
Bent-over arm flexion and extension: 2 groups (three heads)
(This action requires you to lean over, so there is a certain amount of pressure on your lower back. Be sure to straighten your back and raise your buttocks. This means you have to raise your buttocks as if you are about to be fucked, so that your lower back will be straightened. Straight~~)
The first set: 15 reps (5 pounds dumbbell)
Rest for 1 minute
The second set: 20 times (10 pounds of dumbbells to failure)
Hammer curl: 2 sets (biceps, brachialis)
(This action is very similar to dumbbell curls, but different. The main thing is the direction of the palms. In dumbbell curls, the palms are upward, while in hammer curls, the palms are pointing to the inside of the body, that is, the palms are facing each other. I will give you a video to learn. )
The first set: 20 times (5 pounds dumbbell)
Rest for 1 minute
The second set: failure (10 pounds of dumbbells)
30 minutes of running on the playground
After returning to the dormitory, perform abdominal crunch training: 5 groups of abdominal crunches, resting for 30 seconds between groups
Wednesday: Shoulder training + running
(The shoulders are mainly composed of deltoid muscles. The deltoid muscles have a characteristic of poor endurance. If you don’t believe it, you can raise your hands sideways and stretch them flat to see if you can hold on for a longer time. You will feel sore after basically 1 minute. So based on this characteristic, I will arrange high Do the lateral raises for a few times. PS: I won’t train the back shoulders. This training can be upgraded to a triple set of front, middle and rear beams after there is no pressure.)
Dumbbell press: 3 groups (the front, middle and rear deltoid muscles can all be exercised)
(You can sit or stand)
The first set: 20 times (5 pounds dumbbell)
Rest for 1 minute
Second set: 20 reps (10-pound dumbbells)
Rest for 1 minute
The third set: reach failure (10 pounds of dumbbells)
High-rep descending lateral raises: two groups (mainly stimulating the middle deltoid muscles, and additionally the trapezius muscles)
(This training is very painful. If you complete the entire deltoid muscle, you will be extremely sore. You must persist. This is a powerful tool for exercising the middle deltoid muscle.)
(One kind of mineral water bottle, one kind of dumbbell, you can choose one according to the equipment on hand. PS: The training intensity of the dumbbell version is higher)
Use sandMineral water bottle lateral raise training:
The first set: 20 times
Rest for 5 seconds
The second group: 15 times
Rest for 5 seconds
The third group: reach exhaustion
Rest for 10 seconds
The fourth group: Maintain the side raise position for 30 seconds
Four groups are considered a large group. Do two large sets. Rest 3 minutes between large sets
Lateral raise training with dumbbells:
The first set: 12 (10-pound dumbbells)
Without rest, immediately switch to 5-pound dumbbells
Second set: 10 (5 pounds dumbbells)
Without rest, immediately switch to 3-pound dumbbells
The third set: reach failure (3 pounds of dumbbells, do more than 12 times)
Rest for 10 seconds
The fourth group: Maintain the side raise position for 30 seconds
Four groups are considered a large group. Do two large sets. Rest 3 minutes between large sets
Dumbbell front raise: 2 groups (mainly stimulates the anterior deltoid muscles)
Set 1: 20 reps (10 pounds)
Rest for 5 seconds
Set 2: Go to failure (5 pounds)
Running aerobic for 30 minutes
After returning to the dormitory, perform abdominal crunch training: 5 groups of abdominal crunches, resting for 30 seconds between groups
Thursday: Today is a rest day, no training
Friday: Leg and hip training
6 sets of squats, 3 sets of glute bridges, 3 sets of crunches
(There is no special arrangement for running today, because after doing leg and hip training, most girls basically have no energy to run. Of course, if you have the physical strength, you can add aerobics and reduce the time to 20 minutes.)
(We mainly focus on squats. We won’t add movements such as leg push-ups. If you want to add them, you can go to my blog about leg and hip training. It is estimated that after doing squats, you will not have the energy to do anything else. . For squats, choose sumo squats and ordinary squats, and perform weight-bearing squats after this training.
Ordinary squat: That is, a squat with a normal stance, with the feet as wide as the shoulders or slightly wider (stimulating the legs more comprehensively)
Sumo squat: That is, a squat with a super wide stance. (Focus on stimulating the inner quadriceps, hamstring muscles, and gluteus maximus)
Squat action requirements: The action should be standard, squat slowly and rise quickly, and contract the buttocks at the end of the action.Perform a peak contraction while lifting the anus. It can deepen the stimulation of gluteus maximus and pelvic floor muscles, which is very good for women.
Squat:
The first group: 30 times of normal squats
Rest for 3 minutes
The second set: 30 sumo squats
Rest for 3 minutes
The third group: 30 times of normal squats
Rest for 2 minutes
Group 4: Sumo squats 20 times
Rest for 2 minutes
The fifth group: 20 times of normal squats
Rest for 1 minute
Group 6: Sumo squats 20 times
Abdominal crunches and glute bridges:
The first group: Glute bridge 15 times
Rest for 30 seconds
The second group: crunch to exhaustion
Rest for 1 minute
The third group: Glute bridge 15 times
Rest for 30 seconds
The fourth group: crunch to exhaustion
Rest for 1 minute
The fifth group: Glute bridge 15 times
Rest for 30 seconds
Group 6: Crunch to exhaustion
Saturday: Stair climbing training (if you don’t want to climb stairs, just do aerobics today, today is an aerobic day)
Find a teaching building, either 5 or 6 floors.
Carry out stair climbing training. This training simulates mountain climbing training. Since we have already exercised our legs on Friday, today we will deepen the stimulation of the buttocks by climbing stairs.
Three steps and one step, that is, big steps, not one step at a time like you usually go upstairs.
Be careful not to rush, move slowly and evenly. Don't run up the stairs! You may fall down that way. Slowly stride up the stairs. Upstairs and downstairs are one group.
We do 5 sets, which means climbing the stairs 5 times.
Sunday: morning run on an empty stomach OR rest day
Because of the training on Friday and Saturday, most girls will have soreness in their legs and buttocks, making it basically difficult to walk.
(Soreness or even soreness is actually the effect of training. This is because when you train for the first time, the muscles are not adapted to it, the nerves have poor ability to recruit muscle fibers, poor contraction ability, and excessive accumulation of lactic acid. It usually takes a week to recover. This is a normal phenomenon. As your training years increase, your body’s recovery ability will become faster and faster. In the end, it may only take 1 to 2 days to recover.. )
So if you still have energy today, you can do a fasting aerobic session, drink some water in the morning, go out for a run, and run for 20 minutes. You can eat after 20 to 30 minutes of running. If your thighs and butt are really sore, take the day off. At the same time, today is also an indulgence day. There is no need to limit food. You can eat whatever you want, including snacks, but the amount must be controlled!!! Remember!
❋ Tags: