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Men's weight loss fitness plan fat loss exercise how to plan

　　Men's weight loss fitness plan fat loss exercise how to plan

　　1 preparation work

　　1. The basics you need to know

　　First of all, fat loss and muscle growth can not be carried out at the same time, muscle growth requires excessive intake of calories, accompanied by fat growth, and fat reduction is a phase-in process. Therefore, students who want to really gain muscle should follow the muscle-enhancing plan instead of the fat-reducing plan.

　　Second, exercise is systemic, although instrument separation training can strengthen muscles and strength. However, because there is no excessive supplemental recovery, and a large amount of aerobic exercise is a kind of consumption for the muscle. So if you want to shape, you should have full-body training.

　　Third, you need to know your training weight and a number of training and groups. There are three training weights: the maximum weight, that is, one group can only be completed once, 100% load, used to increase strength, hereinafter referred to as 1RM; 70% of the maximum weight, a group of 8 to 12, can maximize muscle growth Hereinafter, referred to as 8-12RM; small weight, that is, 50% of the maximum weight, requires a group to complete more than 15, mainly used for muscle endurance training, and the muscles are slender and firm, hereinafter referred to as 15RM. You need to know how much of these three strengths you have before training.

　　Fourth, be fully aware of the importance of core strength, which will affect your various training. Flat support, roll belly, supine leg lift, deep squat, deadlift are a good way to train core strength. The tablet support can be practiced every day, every time as much as 10 seconds longer than the previous day.

　　Fifth, to put deadlift and squats in the first place of training, students who will not do should learn by themselves. First of all, they are systemic training, can train almost all the parts you want to practice, improve your cardio endurance, also have the effect of reducing fat, and most importantly, it can improve your testosterone secretion, which is why men compare Women are muscular and have the most important factor in strength. Home Jun believes that men will not go to the gym without hard-drawing and squatting.

　　Sixth, because it is a novice stage, the actions in the plan are definitely not comprehensive, but they are all basic. What everyone has to do is to be proficient in these exercises, the standards are more standard, and other actions are derived from them. Novices should be in a state of mind, not greedy and greedy, people are clouded, remember! There will be problems in time to communicate with the home page, we will answer in the first time.

　　2. You need to purchase a comprehensive set of fitness equipment, including sportswear, a pair of strength belts, a pair of gloves, and some small tools, not necessarily very good-looking, but it can improve your athletic ability and athletic performance.

　　3. You need to eat a meal 30 minutes before training, providing a small amount of protein and carbohydrates so that the muscles have enough energy to burn calories during training.

　　4. Before and after training, you need to fully stretch to avoid injuries and muscle soreness and vicious conditions.

　　5. Do not rest more than 45 seconds between groups during the training, as short as possible.

　　6. Focus, focus, and don't chat while training. You can't control yourself. You can wear headphones to listen to some music that helps you exercise.

　　7. If you don't want your training efforts to be wasted, but also a reasonable diet, don't ignore this most important part because of fatigue!

　　8. The training sequence is warm - Training equipment - at aerobic exercise - finishing motion.

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Men's weight loss fitness plan fat loss exercise how to plan 　　Men's weight loss fitness plan fat loss exercise how to plan 　　1 preparation work 　　1. The basics you need to know 　　First of all, fat loss and muscle growth can not be carried out at the same time, muscle growth requires excessive intake of calories, accompanied by fat growth, and fat reduction is a phase-in process. Therefore, students who want to really gain muscle should follow the muscle-enhancing plan instead of the fat-reducing plan. 　　Second, exercise is systemic, although instrument separation training can strengthen muscles and strength. However, because there is no excessive supplemental recovery, and a large amount of aerobic exercise is a kind of consumption for the muscle. So if you want to shape, you should have full-body training.