People often exercise in the gym with the purpose of losing weight, and losing fat through exercise is actually a safer way. Many people lose weight by controlling their diet or simply skipping meals. In fact, this is very harmful to the body. The best way is to control your diet reasonably and join the gym's fat loss plan. Then let's learn about the gym's fat loss plan together!

Monday

Breakfast: steamed eggs

Lunch: Skim pasta

Dinner: tomatoes + bananas.

On the premise of matching the diet on Monday, we will do some strength training with the purpose of exercising our chest and back. The exercises used are dumbbell straight-leg deadlifts and kneeling push-ups. Both of these exercises can help everyone exercise the chest and back evenly, and push-ups can not only exercise these two parts, but also stretch the body at the same time. Other parts of the body are trained more evenly. The above two movements should be done for about two minutes each time, and you should do about three groups a day, and then rest for half a minute between each group. You can also do it to failure. If you think you can do more, you can also increase the number of sets.

Wednesday

Breakfast: A piece of whole wheat bread

Lunch: half a bowl of rice + chicken breast

Dinner: A stick of corn

Wednesday is the turn for arm exercise. Strength training is also used to help exercise the arms. Exercises can be performed in three ways: bent-over arm curls, dumbbell curls and hammer curls. After exercising in the evening, you can jog for about half an hour. While relaxing your body and mind, you can also carry out our fat loss plan more thoroughly. Similarly, the three movements mentioned above also require a number of sets. They need to be done about 15 times each time, and you can do two sets a day. Between one set and one set, rest for about 30 seconds. When you do it for the second time, you can also change the number to 20 times.

Friday

Breakfast: Skim yogurt + thin slices of bread

Lunch: Steak

Dinner: Purple sweet potato

On Friday, it’s the turn of shoulder exercise. After resting on Thursday, you can perform three actions on Friday: dumbbell front raise, dumbbell press and reduced lateral raise. These three actions can effectively exercise the shoulders, and also It can make the muscle shape of the shoulders look better. If the shoulders are thinner, the overall body will look thinner, so the weight loss effect is more obvious. Do the above three movements in three groups every day, with half a minute between each group. You can do 15 times each time, but it also depends on your own physical condition.

If you are determined to go to the gym to lose weight and keep fit, you should strictly follow the plan, exercise on Mondays, Wednesdays and Fridays, rest on Tuesdays, Thursdays and Saturdays, and adjust the plan on Sundays.

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