Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people with some basic knowledge of who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou.com/baodian.html The relevant parts here are replaced by actions .
Day 21: Rest (Learn About Carbohydrates)
Carbohydrates are good:
Carbohydrates are your main source of energy and can help you metabolize at all times;
During the entire planned diet, you need to maintain your carbohydrate intake. If you completely leave carbohydrates, your appetite and energy source will collapse;
Carbohydrates allow your body to store glycogen, which provides your body with energy for exercise;
Types of carbohydrates:
There are two types of carbohydrates—fast-burning and slow-burning
Most of the time, you want to use slow-burning carbohydrates,Such as oatmeal, brown rice and sweet potatoes;
Fast-burning carbohydrates need to be eaten after exercise, but in most cases, you need to stay away from them because they are generally high in sugar.
How to use carbohydrates?
In a planned diet, you need to gradually reduce the total amount of carbohydrates you eat, especially at certain times.
If you don't notice a change in your weight for a week, then you need to reduce the carbohydrates in each meal of your carbohydrate-containing diet by 1/3. You can skip carbohydrates at the last meal because you don't need them while sleeping.