When a novice participates in fitness, the best choice is to make a plan. Whether you are a man or a woman, you need to make a plan in order to better perform fitness. Most boys choose to exercise five times a week when they first start working out. Then let’s take a look at the Fitness Plan for male novices: five exercises a week! If you are also interested, then keep reading!
Monday: Abdomen + Legs
Breakfast: Two slices of whole wheat bread + milk
Lunch: macaroni or fat-free pasta + broccoli
Dinner: sweet potato + yogurt
For abdominal and leg exercises, in fact, the best exercise is to do abdominal tightening. In this exercise, we can tighten our abdomen first, and then start exercising. After this exercise, the rectus abdominis and legs Muscles can be fully exercised.
Wednesday: Chest muscles
Breakfast: steamed eggs + a handful of nuts
Lunch: half a bowl of rice + lettuce + shrimp
Dinner: Braised potatoes + mushroom soup
Regarding the chest muscles, this part is actually relatively difficult to exercise, so we can choose more common exercises, such as push-ups. Because more common exercises can be performed anytime and anywhere, in this way, we can use more time to exercise the chest muscles, and push-ups do not require sports equipment. With standardized movements, we can exercise very good-looking Chest muscle shape.
Thursday: Arm muscles
Breakfast: boiled eggs + a piece of bread
Lunch: Steak
Dinner: millet porridge + fruit
Upper limb strength and upper limb muscles are actually very important. We should also focus on exercising the arm muscles. One of the arm muscle exercises is pull-ups. This training only requires a simple exercise machine and can be completed.And the degree of movement is relatively simple, that is, the intensity of the movement may be a bit high. You only need to master the movement movements and train regularly.
Saturday: Abs
Breakfast: bread + yogurt
Lunch: Tuna + half bowl of rice + broccoli
Dinner: spinach + tomato + purple sweet potato
For abdominal muscle training, it is best to use targeted exercises, because abdominal muscles are more difficult to exercise and require a longer period of time. Sit-ups are a good choice for abdominal muscle training. When doing this training, the stimulation of the abdominal muscles is also relatively large. Generally, if you want to exercise the abdominal muscles, or the mermaid line and vest line, you should first remove the fat on your abdomen, and then perform long-term exercises. With time and practice, it will take shape.
Sunday: Legs + Buttocks
Breakfast: potatoes + steamed eggs
Lunch: macaroni + beef + lettuce
Dinner: Grain-based brown rice + vegetables
Butt and leg training basically tests everyone’s overall physical fitness, because this training basically requires squats. Although the squat movement is not difficult, the training of squats is relatively intensive. After training, everyone's legs will become more beautiful, and the excess fat on the buttocks will also be removed, and there will be a certain effect. The effect of lifting the buttocks.
The five days of training and matching diet listed above are best carried out according to the plan. If you can increase your intensity, you will definitely get better results, but you must also pay attention to rest.
Editor’s recommendation:
A weekly schedule of muscle-building training plan for beginners
6 Calisthenics workout schedule per week