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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.
Aerobic
20 minutes
Seated Barbell Twist
150 exercises per test
Triceps Pressdown
1A warm-up set of 8-10 times
3Continuous descending group,15Times!
Close barbell bench press
2A warm-up set of 8-10 times
3Continuous descending group,12Times!
Arm flexion and extension on the rope head
2A warm-up set of 8-10 times
3Continuous descending group,10Times!
Standing calf raise
7Group, 20 times.
Weight-bearing sit-ups
11 warm-up set 8-10 times
3Group,10-12Times!
Hanging Leg Press< /p>
2Group, 15-17 times< /span>
Aerobic
20 minutes
Seated Barbell Twist
150 exercises per test
Nutritional supplement 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
Function: Promote protein synthesis and prevent the breakdown 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.
Glutamine
5 grams
Function: Restore function, promote protein synthesis, and prevent muscle protein decomposition.
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