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 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 Relevant parts are replaced by actions here.

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Aerobics

20 minutes

Seated Barbell Twist

150 times on one side!

Leg press

23 warm-up groups, each group of 8 -10 times

1Three consecutive descending groups, Order 20.10.10 times!

Super group: Hack Squat+Barbell Squat

Hack Squat

2Groups, 30 times each!

Barbell Squat< /p>

2Group, 10 times each!

Super group: Standing leg curl+Dumbbell straight-leg deadlift

Standing leg curl

2Groups, 16-20 times each

1Two consecutive descending groups, Order 16-20 times!

Dumbbell straight-leg deadlift

3Groups, 10-12 times each!< /p>

Aerobics

20 minutes

Seated Barbell Twist

150 times on one side!

Nutritional supplement before and after exercise
Pre-workout

L-carnitine

2 capsules
Function: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.

Green tea

a cup

Function: Increase fat metabolism rate and increase fat energy consumption during exercise.

Creatine

5 grams

Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.

Glutamine

5 grams

Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.

After workout

Milk protein powder

2 spoons - 4 spoons (the dosage mainly depends on personal basis)

Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.

Creatine

5 grams

Function: Helps protein anabolism. It is an auxiliary nutrition.

Glutamine

5 grams

Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.