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.
Chris today’s workout video:
Coach Chris used the "gradual drop set" in today's training
Descending sets can allow you to find the feeling of failure in one set, which means that when you should rest, you should immediately lower the weight and continue the exercise. The number of times the weight can be lowered in one set can reach 2 to 3 times. Let me give you an example of doing dumbbell curls. I start with 70-pound dumbbells for 10 reps, then immediately pick up the 60-pound dumbbell and do 10 more reps or as many reps as I can.
Day 25: Leg training plan
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Aerobic
20 minutes
Seated Barbell Twist
150 exercises per test
Butterfly Chest< /p>
2 warm-up sets of 8-10 times
3 descending sets 10-12 times
Instrument press
3 descending sets 10-12 times
Incline dumbbell fly
3 descending sets 10-12 times
Aerobic
20 minutes
Seated Barbell Twist
150 exercises per test
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 and synthesize muscle 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
coffee
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
1Casein
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