Translation source: http://www.bodybuilding.com/fun/transform-theory-drop-fat-gain-muscle.html
Basic principles of weight loss and fat loss
To lose weight and fat, you must create a calorie deficit, that is, you need to eat fewer calories and at the same time burn more calories. In short, eat less and train more. What great advice, but here are some tips. One tip is that for most men, the optimal calorie intake for fat loss is 12 calories per pound of body weight (equivalent to 27 calories per kilogram of body weight). For example, if you weigh 200 pounds (91kg), you need to eat about 2,400 calories a day. If you want to get a rough estimate of how fast you'll lose weight, you can visit: Weight Loss Speed Calculator
Still, don’t just focus on your daily calorie intake. Their origin is also quite important. For example, 1g of protein contains 4 calories, 1g of carbohydrates also contains 4 calories, but 1g of fat contains 9 calories. Consuming the correct amounts and proportions of nutrients (protein, carbohydrates, fats) ensures optimal and balanced muscle gain and fat loss.
The importance of gym training
Without high-intensity training, even the best diet plan will be in vain.Maintain and optimize muscle. This is the principle of "use it or lose it". (You get stronger when you use it, you lose it when you don’t use it.) If you don’t let your muscles find their reason for existence, such as lifting heavy objects, long-term neglect of the muscles will cause their function to be lost to nothing, leaving only you. belly. Taking a step back, if you don't want to train too much, of course, the premise is that you focus on cutting your calorie intake. With the 8-week transformation training process described in this article, you will be training with weights 4 times per week, so that every muscle in your body is bombarded with a large amount of high-intensity training.
However, this is not the end. Cardiovascular function plays an important role in your transformation training. At least among those who have used these methods, they have proven useful. Aerobic training burns extra calories and keeps your heart healthy. It also helps you recover from weight training, so do all of your aerobic training as described in this plan and don't cut corners.
Nutritional elements
Protein is an important nutrient for maintaining (or even building) muscle, so you need about 1.25-1.5g of protein per pound of body weight (about 2.8-3.3g per kilogram of body weight). Carbohydrates can help support high-intensity training and supply muscle energy, but excessive intake can hinder the fat burning process. Therefore, your carbohydrate intake should be limited to about 0.5-1.0g per pound of body weight ( Approximately 1.1-2.2g per kilogram of body weight). Fat is another element that provides energy for whites and plays an important role in improving physical fitness. Although you do not need to reduce its intake to 0, you should also maintain a moderate intake of about 0.3-0.5g per day. Pounds of body weight (approximately 0.7-1.1g per kilogram of body weight).
In the example below, we provide a daily diet plan based on a person weighing 200 pounds (91kg) and develop a fat loss plan. Includes training and non-training days. Because you don't need as much energy on rest days, we significantly reduce your carbohydrate intake on this day, while still increasing your protein intake on rest days to prevent muscle breakdown.
7-day circuit training plan for fat loss and muscle gain:
Day 1: Chest + Shoulders
Mechanical chest clamp: 3 groups * 12 times, pause for 1 second when the top contracts, and rest for 120 seconds between each group;
Dumbbell bench press: 4 sets of pyramid training sets, 15 times, 12 times, 10 times and 8 times, each set resting for 120 seconds;
Incline barbell bench press: 3 groups * 8 times, 120 seconds rest between each group;
Parallel bar arm flexion and extension (the elbows need to be slightly backward when rising during chest training): 2 groups, each group to failure, 120 seconds of rest between each group.
Standing dumbbell lateral raise: 4 sets*15 times, rest 120 seconds between each set;
Reverse mechanical fly (can be replaced by other movements): 4 groups * 15 times, 90 seconds rest between each group;
Seated upward dumbbell press: 3 sets*12 times, rest 90 seconds between each set.
The second day: Rest (only aerobic training scheduled)
Day Three: Back + Oblique
Dumbbell (single-arm) rowing: do 4 sets*10 times for each arm, resting for 2 minutes between sets;
Overhand grip (palms down) seated low pulley rowing: 3 groups*12 times, rest for 2 minutes between groups;
Wide-grip seated pull-down: 4 sets*10 times, rest 2 minutes between sets;
Dumbbell shrug: 4 groups * 10 times, hold for 2 seconds when lifting to the top of each group, rest for 2 minutes between groups;
Prone push-up: 3 groups, each group to failure, rest for 2 minutes between each group.
Day 4: Rest (aerobic only).
Day 5: Arms
V press down the biceps (can be replaced by other movements): 4 sets of pyramid sets, 15 times, 12 times, 10 times and 8 times respectively, resting for 60 seconds between sets;
Vertical parallel bar arm flexion and extension (keep the forearm perpendicular to the bar during arm training): 3 groups, each group to failure, rest for 60 seconds between groups;
EZ-barbell straight arm supine arm extension: 4 groups*12 times, rest for 60 seconds between groups;
Incline dumbbell curl: 4 sets of pyramid training sets, 15 times, 12 times, 10 times and 8 times respectively, with 60 seconds of rest between sets;
Preacher Bench Curl: 4 groups * 6 times, hold the contraction for 2 seconds when reaching the peak of the movement, and 60 seconds between groups;
EZ-Barbell reverse grip (palms down) curl: 3 groups * 15 times;
Day 6: Legs
Standing heel raise: 4 groups * 20 times, rest for 60 seconds between groups;
Seated calf raise: 4 sets*15 times, 60 seconds rest between sets;
Prone leg curl: 4 sets of pyramid training sets, namely 15 times, 12 times, 10 times and 8 times, with 90 seconds of rest between sets;
Barbell Squat: 4 sets of pyramid training sets, namely 15 times, 12 times, 10 times and 8 times, with 150 seconds of rest between sets;
Smith machine lunge squat (can be replaced with a barbell): 3 groups * 12 times, 60 seconds rest between each group;
Dumbbell straight-leg deadlift: 4 sets * 10 times, rest 90 seconds between sets.
Day 7: Rest (aerobic only)
Morning aerobic arrangement
30 minutes of quick aerobic training (including treadmill, spinning bike, elliptical machine, stepper). It is best to use 70% of your maximum heart rate during training.
Aerobic phase cycle arrangement
Weeks 1-4: Arrange 30 minutes of aerobic training on all rest days;
Weeks 5-7: Arrange 30 minutes of aerobic training every day;
Week 8: Arrange 30 minutes of aerobic training on all rest days;
Exercise action illustrations
Involving action animation collection: http://www.jirou.com/html/dongzuodaquan.html
