Tip: This weight loss plan is suitable for a combination of equipment and aerobics. It is suitable for reference by friends who are slightly overweight and within 15 kilograms over the standard weight.
Introducing you a practical and effective weight loss plan. If you want, you can keep photos of yourself before you lost weight. If you have a measuring instrument, you can also record your weight, circumference and subcutaneous fat content. If you have some health problems or are particularly obese, you can also consult a doctor. After 12 weeks of weight loss exercise, you will see a new you - stronger, slimmer, and stronger.
Of course, as the advertisement says, the effect of weight loss also depends on your physical condition at the beginning, your metabolism and whether you actually exercise and eat according to the plan. Most people lose 12, 15 or even 17 pounds while maintaining or building muscle mass—all in just 12 weeks.
The secret? It's knowing exactly how to balance your food consumption and exercise to burn off excess fat and reveal your muscles. This plan does not emphasize high-intensity aerobic exercise and strict control of calorie intake like other methods. Instead, it focuses on reducing calorie intake to a small amount and promoting fat consumption, while firmly using aerobic exercise as the basis for exercise. Basic mode to keep your fat-burning engine revving. If you're interested in taking some medications while doing this, see below. This is a combination of commonly used weight loss drug ingredients xanthine, caffeine and aspirin.
Weight loss diet plan
The first part of our 12-week weight loss plan is to reduce our total caloric intake. This has been proven to be an effective way to remove excess fat. However, because we are often eager to lose weight, we often reduce our caloric intake too much, which is counterproductive and ultimately makes us gain weight.
Peter, Ph.D., a well-known expert in protein nutrition for athletes. Lemon said:Too little caloric intake will not reduce fat but will not reduce muscle tissue. When your muscles atrophy, the average metabolic rate will slow down a lot. More than enough to make up for any deficit caused by eating less. This is why people who lose weight often have great success at first, but then find it difficult to make significant progress after a few weeks. The reason is very simple. Excessive reduction of caloric intake prompts the body to adjust to a balanced state. What's worse, starvation-style weight loss can significantly lower your metabolic rate, potentially increasing body fat, says Lemon.
The best way to achieve the purpose of removing fat without causing a decrease in metabolic rate is to reduce caloric intake by a small amount. Cutting 500 calories a day from food is not advisable. The value should be changed to reduce total caloric intake by 15%. This encourages your body to burn fat as fuel without affecting your muscles. This is a measure of metabolic rate. Metabolic rate is a professional term used by physiologists to express the state of the body's energy metabolism system and calculate how many calories are consumed every day. Lemon says: Given the relationship between protein and calories, as your daily caloric intake decreases, your protein intake should increase. In most cases, if your goal is simply to build muscle, your protein intake does not need to be significantly higher than your daily consumption. Lemon points out that for most aerobic exercisers who consume sufficient calories every day, In other words, 0.67 grams of protein per pound of body weight per day is enough. When reducing caloric intake to lose weight, protein intake should be increased to 0.8 grams per pound of body weight per day. Lemon explains: When you start a diet, some of the protein you eat is used as an energy source, leaving less protein available to build or maintain muscle.
Bodybuilding champions eat more protein before competing because they find it helps them maintain muscle strength while dieting. IFBB professional athletes Mike Maitrazzo said: If I reduce my caloric intake without eating a little protein, I will shrink like a weasel. He talked about how top bodybuilders consume 1.5 grams of protein per pound of body weight per day when cutting calories, and why athletes like Mike consume more protein than Dr. Lemon recommends. How much? Mike said: Our control over the body shape we want to achieve is very strict, even amazing. As a professional bodybuilder, there should be no trace of excess fat on the body. So the measures we take have to be a little extreme. Such as keeping caloric intake very low.
He is quite right. The fewer calories you consume, the more likely it is that the protein in your body will be used as energy. So eating more protein can compensate for the depletion of protein and certain amino acids in the body. Mike continued: The more you exercise, the more calories you need, and the more protein you need for muscle growth. If you insist on exercising hard and make up your mindYou must train yourself to be slim and strong, then you won't be able to consume as much protein every day as before. The protein intake we've designed for you in this plan is 1 gram per pound of body weight per day, which is between the amount recommended by researchers and the amount consumed by professional athletes.
The nutrition of our body mainly comes from three substances: sugar, protein and fat. We already know that we need to increase protein intake while reducing calorie intake, so now only the amount of sugar and fat can be reduced. Because our program emphasizes muscle building, carbohydrates are more important than fats. Carbohydrates are the main source of energy during muscle building. If you reduce your carbohydrate intake more than you reduce your fat intake, it will affect the effectiveness of your workout because your muscles will tire easily and will not recover easily. Another point is that sugar, unlike fat, can promote the release of insulin in the body. Insulin can prevent the degradation of protein in muscle tissue under low caloric intake. When you are dieting, sugar plays a more important role than fat in maintaining nitrogen balance (the level of protein in the body retained by the body). effect.
A low-energy diet containing more protein and carbohydrates is good for muscles. It not only protects your muscles, but also allows you to maintain a higher metabolic rate. This plan allows you to cut 15% of your total daily caloric intake by reducing fat intake.
Weight loss exercise plan
Exercise is essential to any successful weight loss strategy. You may feel like you're already doing a good job at this because you've probably started exercising a long time ago. , even so, you should consider making some adjustments to your exercise schedule.
When it comes to choosing a method to build a slimmer body, general opinion tends to favor aerobic exercise plus some weight lifting exercises to build those muscles hidden beneath the excess fat. But Dr. Lemon disputes this view. He said: Weight lifting exercise does burn fewer calories than high-density aerobic exercise, but it is much better than aerobic exercise at maintaining muscle levels and maintaining a high metabolic rate when dieting. This means that the total calories burned in a day are more than the calories burned in a day of aerobic exercise.
Weight lifting exercises can effectively prevent muscle atrophy. Even though caloric intake is minimal, aerobic exercise does little to maintain muscle levels. Frequent hunger and extended periods of time without lifting weights can lead to a decrease in metabolic levels. It makes it difficult for excess fat to go up.
So the question now is: Is there a way to make weight loss easier by increasing your metabolic rate, removing fat, and building muscle? Yes! Dr. Lemon replied: As long as you do it the right way.
The weight training methods you use to maintain muscle should be the same as those you use for bodybuilding.The methods are similar. In other words, you should use high-load exercise methods while maintaining correct posture, that is, each part of the body should be exercised in 4-12 groups, with each group repeated 6-12 times. The specific value should depend on the size of the muscle group. Depends. , if that’s what you’re doing, that’s great, please stick with it. If you only do it occasionally or are a total novice in bodybuilding, you might as well refer to the exercise plan designed for beginners in the weight loss exercise section.
If you want to lose body fat, don't make the mistake of increasing your reps by reducing the load. Repeated low-load exercise not only fails to stimulate muscle growth, but also leads to a decrease in metabolic rate.
Aerobic exercise is a very good method. It can help you regulate energy balance and consume fat. However, how much aerobic exercise is appropriate? You might as well try this principle: do 3-3 times a week Five 30-minute aerobic exercises, each time controlling the heart rate within the target heart rate range, so that you can burn 900-1500 more calories per week (this also depends on your weight and the intensity of your actual exercise) ). You burn significantly more calories at the upper end of your target heart rate range than at the lower end.
What if you are tired of cycling, running stairs, etc., or your leg muscles are tired before your heart rate reaches the upper limit of your target heart rate range? You might as well try interval training. First exercise as vigorously as possible for 2-3 minutes, then give yourself 1-2 minutes to recover before continuing. Repeat this for 30 minutes. Intense exercise can cause your heart rate to rise and remain at a high level, even during recovery time.
If you find that the amount of weight you can lift has dropped, you may be doing too much aerobic exercise. The performance of aerobic exercise must not interfere with the quality of the weightlifting exercise. It should always be kept in mind that muscle maintenance depends on adequate protein intake and persistence in high-load exercise, as well as a small amount of aerobic exercise.
Weight lifting exercises are an indispensable part of the 12-week weight loss plan. This exercise plan, together with the subsequent nutrition plan, is designed for beginners and is very effective. If you have a certain foundation, you can use this plan to replace your current exercise plan, or you can select part of this plan to add to your exercise plan. But you always have to remember: nothing good comes easily. You must practice down-to-earth in order to taste the fruits of victory.
Exercise items
Balance and coordination are the keys to a successful exercise program that includes all the areas you want to exercise. When doing the first set, you can choose 50%-60% of the maximum weight you can lift. When doing the second set, increase the weight by 10%, and when doing the third set, increase the weight by another 5%. do everyThe number of repetitions should be reduced in each set, and the last set should be done until you can no longer do it. Rest 1-3 minutes between sets.
Exercise parts Exercise name Number of sets Number of repetitions
Chest Muscles Supine Press 3 8-12
Incline barbell press 3 8-12
Deltoid Shoulder Press 3 8-12
Lateral raise 3 8-12
Back chest pull-down 3 10-15
One-handed dumbbell row 3 8-12
Biceps Bar Curl 3 8-12
Standing cable curl 3 8-12
Triceps brachii tensioner press down 3 8-12
Reverse flexion and extension on bench 3 8-12
Quadriceps leg press 3 8-12
Leg flexion and extension 3 10-15
Gastrocnemius standing heel raise 3 15-20
Seated calf raise 3 15-20
Abdominal muscles sit-ups 3 25-30
Lie on your back, bend your knees and tighten your abdomen 3 12-15
Cross sit-ups 3 25-30
Aerobics
If you are not doing any aerobic exercise now, you can start with 20 minutes per unit and gradually increase it to 30-40 minutes. If aerobic exercise is already part of your workout plan, continue it. Remember to increase your heart rate to 75-85% of your maximum heart rate every time you exercise. Keep changing the way you exercise, such as cycling, jogging, brisk walking, aerobics or skiing. In short, it is best to try some new sports every time you do aerobic exercise.
Exercise schedule for beginners
Day 1: Chest, deltoid, triceps, gastrocnemius, aerobic exercise.
The second day: back, biceps, quadriceps, gluteus maximus, abdominal muscles
The third day: rest
Day 4: Aerobic exercise for chest muscles, deltoid muscles, triceps, gastrocnemius muscles
Day 5: Quadriceps, gluteus maximus
Day 6: Back, biceps, gastrocnemius, abdominal muscles, aerobic exercise
Day 7: Rest
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