There are actually many ways for a person to lose fat, and among these methods, each method is very good for losing fat. At the same time, many people make fat loss plans in order to lose fat better. As for the fat loss plan, I believe some people still know about it. So, what about the most effective and reasonable one-week fat loss plan? Let’s take a look below!
Monday
Chest exercise + aerobic jogging
4 sets of flat barbell bench press x 20 reps, 4 sets of incline dumbbell bench press x 20 reps, 4 sets of flat dumbbell flyes x 20 reps, 4 sets of butterfly chest presses x 20 reps, 4 sets of machine flyes x 20 reps.
Chest exercise is anaerobic exercise. The training method of first anaerobic and then combined with aerobic is the most effective for weight loss. Aerobic jogging is a good training for fat loss and weight loss. Friends with basic training can control the jogging time to about 1 hour.
The benefits of breast training for girls: If you want your breasts to be strong and not sagging, then strength training is the best choice.
Benefits of chest training for boys: Perfect chest muscles are the armor of a man’s heart, allowing you to dress stylishly.
Tuesday
Back exercise + spinning course
5 sets of high pull-downs x 20 reps, 5 sets of bent-over barbell rows x 20 reps, 4 sets of single-arm dumbbell rows x 20 reps, 3 sets of straight-arm push-downs x 20 reps, and 3 sets of goat press-ups
There is a saying in the fitness industry: fitness masters train their backs. Good back training can prevent back discomfort when you work at a desk for a long time. Remember to take a 45-minute spinning class with a friend who takes a spinning class after you finish training. This can help you lose weight better.
Wednesday
Shoulder training + elliptical machine running
Barbell front neck press 4 sets x 20 reps, single-arm dumbbell lateral raise 3 sets x 20 reps,4 sets of bent-over flyes x 20 reps, 3 sets of single-arm dumbbell front raises x 20 reps, 5 sets of bent-over dumbbell rear raises on the inclined plank x 20 reps
The shoulder muscles also play an important role in body coordination. When making a weight loss plan in the gym, you must do shoulder exercises. More and more people are training on the elliptical machine in the gym. The elliptical machine trains the coordination of our upper and lower limbs. It can also burn fat and lose weight. It should be noted that you must master the correct method of use.
Thursday
Arm exercise + step exercise
Dumbbell alternating curls 4 sets Group x20
"If you want to train chest muscles, train your arms first." The muscles include triceps brachii (key point), biceps brachii, and deltoid muscles (front, middle, and rear beams). You should also train the wrist flexors and wrist extensors of the forearm. . Practicing step aerobics can consume a lot of energy and enhance cardiopulmonary function. In addition to losing weight and fat, it can also shape the participants' buttocks and legs.
Friday
Leg exercise + rowing machine aerobic training
4 sets of free squats x 20 reps, 3 sets of 45-degree inverted kicks x 20 reps, 5 sets of machine femoral curls x 20 reps, 2 sets of frog jumps x 35 reps, 4 sets of unilateral heel raises x 100 reps x 2, and 2 seated leg extensions Group x20
After training your legs, you need to do aerobic training. Rowing machines are common aerobic equipment in large gyms. The sitting position is used during the exercise, so the impact on the joints of the lower limbs is relatively small. This is an aerobic exercise that requires the participation of the muscles of the whole body, and can have a good weight loss and fat reduction effect.
Saturday
Exercise the waist and abdomen + aerobic kickboxing or aerobics
Flat barbell bench press 4 sets ), 3 sets of lateral body flexion with bells x 20 pieces
After practicing the waist and abdomen, you can take an aerobic kickboxing or aerobics class. Aerobic kickboxing requires the bodybuilder to emphasize the perfect combination of speed and strength when stretching the fists and feet, allowing the practitioner to consume a lot of energy and achieve a comprehensive and effective weight loss effect. . In particular, it is necessary to maintain the flexible movement of the lower limbs and the coordinated force of the waist and abdominal muscles during the exercise, so it has a significant effect on consuming subcutaneous fat in the waist, abdomen and lower limbs.
Sunday
Stretching rest + yoga or Pilates
Rest and stretch for 35 minutes. After taking a yoga class, you will find that your muscle endurance and core stability have become much stronger. Today's yoga practice prepares you for the weight loss plan in the gym next week.
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