Due to limited conditions at school, not everyone can go to the gym, but such conditions can still exercise.
1. Muscle-building training methods:
Equipment used: A pair of detachable dumbbells: convertible between 5-25KG; (multi-functional) bench press (dumbbell bench): can do sit-ups or raise the bench press; curved bar (best to buy Match the dumbbell size); elastic cord.
If you don’t have dumbbells, you can use “body weight” for training. The effect may not be as good as going to the gym and having dumbbells, but you can still get fit. Visit: http://www.jirou.com/tool/jihua
Push-ups: Although it can be exercised in the early stage, it requires a certain number of sets, and the later effect is not good. The wide and narrow hands are also practiced in different parts;
Pull-ups: The backhand is used to train the forearms, biceps and a small amount of the back, and the forehand with a wide grip is good for training the back;
Weight-bearing push-ups, weight-bearing push-ups are one of the few freehand exercises that can be comparable to the bench press;
HIIT (high-intensity interval training): a combination of push-ups to failure, quick pull-ups, sprinting, skipping, etc. However, this HIIT has a very average muscle-building effect and is mainly used for fat loss.
2. Fat loss training methods:
The most basic training: anaerobic first, then aerobic. Aerobic: brisk walking + jogging (treadmill speed is about 7-8, track speed is about normal brisk walking + jogging). The anaerobic time is 30-50 minutes and the aerobic time is 30-50 minutes. The time should not be too long.
HIIT: More suitable for practicing cardiorespiratory capacity than different types of aerobics. It takes less than 20 minutes. For novices, start after two months of basic fat loss training. For example: 70 push-ups, then fast running, then push-ups, then fast running, then pull-ups, with a 5-second interval in between.
3. Student diet:
StudyingThe school has more advantages than off-campus meals.
To gain muscle and lose fat, don’t control your diet!!! Don’t eat less, especially staple foods. Not eating will break down muscles. If you eat a lot when you are hungry, the food you eat cannot be consumed and will be converted into fat. Therefore, eating abnormally to reduce fat is "suicide". What you need to control when losing fat is fat and snacks.
It is recommended to buy an egg cooker and an electric cooking cup to make snacks (eggs, etc.). If your dormitory can cook hot pot, you can cook porridge, meat, and more. . . This is best.
Those who do not have such conditions can only eat in the canteen. Recommended ways to consume protein: chicken legs, fish, milk, eggs (not tea eggs). You can consume three whole eggs (21g of protein). Although eggs contain cholesterol, for ordinary people, the cholesterol will not be fully absorbed and will not block blood vessels.
PS: Protein is better absorbed after it is coagulated, just like hot water for protein powder, like coagulated eggs.
Eat more than two fruits every day: tomatoes, apples, pears, and bananas. . . Don’t worry about this type, just eat it.
Vitamin tablets are not recommended, as arbitrary supplementation may cause irreversible damage to the body.
Vegetables must be eaten, and vegetables with crude fiber (lettuce, celery, etc.) are recommended.
Oatmeal (washed with water) is not a miscellaneous grain. It is a carbohydrate supplement that is better than snacks. . . Oats cooked in water. If possible, you must cook by yourself and eat food.
Pairing of a meal: carbohydrates, protein, fat, trace elements (minerals and vitamins).
Recommend a simple breakfast: yogurt (milk), an egg, a fruit, a cup of oats, and a handful of nuts.
It is best to separate meals and training by an hour.
It is traditionally said that carbohydrate intake will have an impact on fat loss, but research does not prove this. You can eat something high in protein. If you exercise too late in the evening, you will need to eat more to offset the consumption of sleeping at night.
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