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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Day 84: Legs (End of 12-week fat loss plan)
So let’s briefly summarize the plan:
Because you are losing weight, aerobic exercise is a must. Each exercise should last 40 minutes or more. Abdominal muscles can be arranged in every exercise, but they do not need to be practiced every day. The abdominal muscles should be rested for at least two days a week.
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Aerobics
20 minutes
Seated barbell twist
150 times on one side!
Seated leg curl
5Group, each group 50.40.30.20 .10 times!
5Group, each Group 10.20.30.40.50 times!
Leg flexion and extension< /strong>
5Group, 50.40.30.20.10 times per group!
5Group, each Group 10.20.30.40.50 times!
Aerobics
20 minutes
Seated Barbell Twist
150 times on one side!
Nutritional supplement before and after exercise Before exercise
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, synthesize musclemeat 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.
(suitable for weight loss)
Breakfast
1
Protein
2
Oats
3
Second meal
1
Lean Steak
2
brown rice
The third meal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
The fourth meal
1
fish
2
brown rice
3
Broccoli
The fifth meal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
Pre-training meal
1
Tilapia
2
brown rice
3
coffee
Post-training supplements
1
Protein powder
2
Creatine
Dinner
1
Steak
2
Broccoli
Before going to bed
12 egg whites
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