How does a person want to gain muscle and lose fat? In fact, there are many ways to gain muscle and lose fat. At the same time, among these methods, the effects of these methods on gaining muscle and reducing fat are good, and some people will also formulate plans for gaining muscle and losing fat. Fat plan, as for the plan to build muscle and lose fat, some people still know about it. So, how about the female version of the plan to build muscle and lose fat five days a week? Let’s take a look below!
Monday: Squats + push-ups
If we want to gain muscle, we not only need to change our diet, but also need some exercise. First of all, we should do more intense training. This will be more conducive to muscle tearing, and repairing the muscle after it will be torn will help. It is more conducive to everyone’s muscle growth. You can do squats, paired with push-ups, and eat a high-protein diet when exercising every day. This way, you can repair your muscles in a timely manner after the muscles are torn after exercise. For breakfast, you can choose whole-wheat bread and milk. For lunch, you can choose steak with broccoli and some other things you like. For dinner, you can eat as you like, and then take some muscle-building powder.
Tuesday: Plank + Glute Bridge
Plank support is an action that requires everyone to have endurance, and this action, like the glute bridge, is a relatively high-intensity exercise, and the stimulation of our muscles will be very obvious. After these two sports, we also need to pay attention to our diet. The most important thing in our diet is to choose high-protein foods such as milk and boiled eggs. In addition, we must eat enough after each period of diet and have a reasonable combination. Foods like muscle building powder. You can choose boiled eggs and milk for breakfast, and macaroni and salmon for lunch. Of course, we can also eat other items, but these items have a relatively high protein content.
Thursday: Pull-ups + silent squats
The exercise of pull-ups not only has a good muscle-building effect on the body, but also can effectively make everyone's body very coordinated. It is very effective for comprehensive training. We can exercise many parts of the body. parts, generally speaking, pull-ups only need to be matchedSome other exercises can have unexpected effects. If you can do some silent squatting exercises after doing pull-ups, it will definitely have a good effect, because these two exercises are relatively high-intensity, but after doing static squatting exercises, your core muscles will If you also get exercise, then the training will be very comprehensive. However, since these two sports are relatively intensive, we also need to eat more meat such as beef. These meats are high in protein and are also helpful for building muscle.
Friday: Wide push-ups
The wide-gap push-up training is based on the standard push-up with some modifications. This training is actually very simple. The most important thing is that it can stimulate the chest muscles and effectively reduce fat. You only need to change the arm distance on the basis of standard push-ups. Wide-stand push-ups themselves are more intense than standard push-ups, and this has a lot to do with the distance between our arms. The distance between our hands should be shoulder-width apart, but wide-stand push-ups You need to make the distance between your hands wider than shoulder-width. If you want better results, then you can make it as wide as possible. The exercise will be more effective, which is very useful for fat loss.
Saturday: Curved plank
There is a certain similarity between the curved plank support training and the plank support, but it needs to be modified on the basis of the plank support. The plank support itself is divided into two forms, one is the curved arm plank support, and the other is Straight arm plank. Then when we do these two kinds of exercises, we actually have changes in the curve. If we do plank support with changes in curve and straightness, we can combine the two. First put your arms on the floor, then exert force on your arms, and your body will be supported. At this time, your abdomen also needs to be tightened, and your body must be kept in a straight line. The arms will be in an upright and Alternating back and forth between bends.
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