Muscle Net Tips: The 6-week fat loss and muscle gain plan is suitable for those who weigh less than 15KG over the standard weight. If you are above 15KG, you can consider the pure aerobic weight loss plan. Weight test address: http://www.jirou.com/tool/t.php
The following is a fat loss plan, divided into 3 stages, with two weeks of practice in each stage. By referring to the exercises at each stage and constantly challenging yourself, it will be easier for you to achieve your fat loss goals.
The first phase (1--2 weeks): laying the foundation
Aerobic cardiopulmonary function exercises and resistance exercises, practiced 4 days a week. 3 sets of exercises for each action, 15-20 times per set.
Practice day one: 20 minutes of aerobic exercise, 30 minutes of strength exercises - legs and shoulders.
Exercise Day 2: 20 minutes of aerobic exercise, 30 minutes of strength exercises - abdominal and core areas.
Practice day three: 20 minutes of aerobic exercise, 30 minutes of strength exercises - back and biceps.
Exercise Day 4: 20 minutes of aerobic exercise, 30 minutes of strength exercises - chest and triceps.
The second phase (3--4 weeks): increase intensity
Practice 5 days a week, 3 days of aerobic training, and 2 days of HIIT (high intensity interval training, high intensity interval training). Resistance exercises for 5 days. 4-5 groups of each action, 15-20 times in each group.
Practice Day 1: 20 minutes of aerobic exercises, 40 minutes of strength exercises - shoulders.
Practice day two: 20 minutes of HIIT exercises, 45 minutes of strength exercises - abdominal and core areas.
Practice Day 3: 20 minutesAerobic exercises, 40 minutes of strength exercises - chest and back.
Practice Day 4: 20 minutes of HIIT exercises, 45 minutes of strength exercises - legs.
Practice Day 5: 20 minutes of aerobic exercises, 40 minutes of strength exercises - arms.
The third phase (5--6 weeks): increase intensity
Practice 5 days a week, 3 days of aerobic training, and 2 days of HIIT (high intensity interval training, high intensity interval training). Resistance exercises for 5 days. 3-4 groups of each action, 15-20 times in each group.
Practice Day 1: 20 minutes of HIIT exercises, 40 minutes of strength exercises - chest and biceps.
Exercise Day 2: 20 minutes of aerobic exercise, 30 minutes of strength exercises - abdominal and core areas.
Practice Day 3: 20 minutes of HIIT exercises, 40 minutes of strength exercises - back and triceps.
Practice Day 4: 20 minutes of aerobic exercise, 30 minutes of strength exercise - shoulders.
Practice Day 5: 20 minutes of HIIT exercises, 40 minutes of strength exercises - legs.
How to perform high-intensity interval training (HIIT)?
Example: Total time = 20 minutes
1 8-minute treadmill jogging (9 km/h)
2 A Run on the treadmill as fast as you can for 30 seconds (11--14 km/h)
3 B 30 seconds fast-paced jogging (9--10 km/h)
4 Practice the combination of A and B in a loop until 15--16 minutes
5. Do 4-5 minutes of low-speed jogging (8 km/h)
20 minutes in total
Although this 20-minute exercise may not seem like a long time, it will exercise your physical fitness and burn more calories at the same time. When practicing for the first time, the speed of the treadmill can be appropriately lowered to adapt to the physical condition, and the exercise heart rate should be controlled at about 80% of the maximum heart rate (maximum heart rate = 220-age)