Everyone should know that fitness cannot be done continuously every day. Fitness is a long-term thing. We not only need to persist for a long time, but also choose the span of time well. If we exercise every day, we may not have time to spare. Come down and rest. Normally, it is more appropriate to exercise four or three times a week. Then let’s take a look at the fitness plan for four exercises a week!

Monday: Abs + Legs

First of all, when you first start exercising, you can focus on exercising your legs and abdomen. The diet should also be well matched. When choosing breakfast, we can eat some oats with milk, and you can eat steak for lunch. Staple food, and paired with some vegetables, such as lettuce or broccoli. If you want to gain muscle, you can eat more broccoli. The dinner mix should be simple and use whole grains instead of staple foods. If you want to exercise your abdomen and legs, you can do abdominal jumps. The exercise effect is quite obvious, especially for the abdomen. It can quickly stimulate the abdominal muscles and make everyone look better. .

Wednesday: Chest muscles

We should also all know that if we want to improve our figure, the chest muscles are an exercise part that cannot be missed. When we do chest muscle exercises, we can use push-ups as an exercise. If we feel that push-ups are not effective enough, You can also use wide-stand push-ups for exercise. Wide-stand push-ups are relatively powerful for exercising the chest muscles. In terms of diet, you can choose milk with boiled eggs and nuts for breakfast. For lunch, you can choose macaroni or rice with fish and shrimp. Vegetables cannot be left out. For dinner, you can choose millet porridge, or some whole grains with vegetables.

Friday: Arm muscles

After the arm muscles are trained, our strength will also improve. Let’s start with the diet. It is best to choose steamed eggs with avocado for breakfast, chicken breast with rice and broccoli for lunch, and purple for dinner. Potatoes, plus oatmeal with yogurt. When doing arm strength exercises, we can use liftingExercise with heavy weights, or pair them with pull-ups.

Sunday: Legs + Buttocks

The most important thing in the body is proportion. What can affect the proportion is the shape of the legs and buttocks. Doing squats can very well correct the proportions of the lower body. So, in terms of diet, we can choose oatmeal with white steamed buns for breakfast. Have rice and tuna with steak for lunch, and tomato and egg soup and macaroni for dinner. Squats have a very good effect on lifting the buttocks, and can also help us remove excess fat from the legs. It can also effectively enhance the overall quality of our body.

Usually, three times a week is enough for novices when they first start exercising. If we exercise four times a week, it is already a lot, so there is no need to add any more exercises.

Editor’s recommendation:
Men's weight loss and fitness plan teaches you how to lose weight and keep fit
Basic fitness plan weekly schedule. If you don’t know, come and find out