Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by Coach Chris. The teaching process lasts for 12 weeks and 84 days of fitness training. 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.
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Aerobics
20 minutes
Seated Barbell Twist
150 exercises per test
Leg flexion and extension
2
3Group, 20 times
Leg press
2Groups, 60 times each< /span>
It is recommended to change the foothold every 20 times!
Dumbbell lunges< /p>
11 warm-up group, each group of 8 -10 reps-no weight!
2Groups, each group to exhaustion !
Stiff-legged deadlift
11 warm-up group, each group of 8 -10 times!
3Groups, 12-15 per group Second-rate! Many places don't have equipment for straight-leg deadlifts. You can just use a barbell straight-leg deadlift instead!
Aerobic
20 minutes
Seated barbell twist
150 exercises per test
Nutritional supplement before and after exercise Before exercise
L-carnitine
2 capsulesFunction: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.
Green tea
a cup
Function: Increase fat metabolism rate and increase fat energy during exerciseamount of consumption.
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 functions, promote protein synthesis, and prevent the decomposition of muscle proteins.
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