MuscleNet Tip: This weight loss muscle building plan is very rich in content. Suitable for reference and study by fat bodybuilding enthusiasts.
●●●●●The following content is original from Internet bodybuilding enthusiasts and provides valuable suggestions for plans for friends who are new to fitness. ●●●●●
Want to gain muscle and lose fat through fitness. It’s not that I don’t want to dampen your confidence. It’s actually very difficult to achieve this goal. Let’s just say it’s not difficult. You have to spend a long time exercising to get the results. But if you do one of the mid-term tasks alone, the results will be better. Fast, because when you increase muscle, you will inevitably increase fat. Unless you control it very well, only very professional bodybuilders can control it, and it is difficult for amateurs to do it. If you lose weight, you must also lose some muscle, because aerobic exercise will not only consume your fat, but your muscles will also be relatively consumed. So, gain muscle and lose fat. You have to persist for a long time to get results.
But if you train according to my plan, it will definitely be effective, because I am also in the process of gaining muscle and losing fat, and the effect is very good! The fat is reduced, the muscle is increased, and your conditions are better than mine, and the effect is It's definitely more obvious than mine.
●●●●●●●●●●
However, you need to buy at least two kinds of supplements. The first one: L-carnitine, which I will mention below. This is a must-have if you want to lose weight quickly. The second one is protein powder! If you are not financially capable, Then there’s no need to buy it!
●●●●●●●●●●
Because it is written very carefully, it is very long. A plan cannot be written in 3 words or 2 words, nor can it be explained by a so-called table of sets and times, because everyone has different physical abilities. , you can’t just copy other people’s schedule for training! You can’t understand everything at once, you have to save it and digest it step by step!●●●●●
I am also in the period of gaining muscle and losing fat, so I will share my experience with you. The best exercise for losing weight is actually aerobic exercise. What is aerobic exercise?
Aerobic exercise is endurance exercise that enhances the body's ability to inhale and use oxygen. The unique features of its exercise are that it has a light load (that is, low intensity is different from the super heavy load used in bodybuilding to challenge the limits of the muscles), has a sense of rhythm, and has a long duration. According to sports medicine measurements, the appropriate exercise load for aerobic exercise is 4 to 5 times a week, lasting 20 to 30 minutes each time, and the heart rate during exercise is 120 to 135 beats/min
Which items are aerobic exercises?
Walking, brisk walking, jogging, skating, swimming, riding a self-bridge crane, doing Tai Chi, doing fitness dance, skipping rope/doing aerobics, etc.
Personally, I think the best ones are jogging, skating, swimming, riding a self-bridge crane, and skipping rope. I personally recommend that each exercise lasts for 45 minutes!
The scientific concept of weight loss is:
Combining aerobic exercise with strength training is the best way to control body fat at ideal levels.
Many people mistakenly believe that aerobic exercise alone is most effective in controlling and reducing body fat for the following two reasons.
1. Aerobic exercise first consumes fat, while strength training consumes sugar stored in the body
2. Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than strength training of the same time. Stop-and-go strength training requires rest between each set and consumes much fewer calories.
The reason for the rebuttal is the reason why equipment and aerobics should be combined:
Aerobic exercise can achieve the purpose of burning calories, but it cannot increase the metabolic rate for a long time. Although strength training cannot increase the heart rate for a long time, it does increase the total muscle mass, thus increasing the metabolic rate and allowing people to consume more calories while resting. This is why a combination of aerobic exercise and strength training is the best way to lose weight.
Many people who choose aerobic exercise can certainly achieve the goal of losing fat, but when they engage in excessive aerobic exercise, they abandon strength training.While doing light strength exercises,
This is definitely not enough to maintain total muscle mass. If the total muscle mass is reduced, the metabolic rate in the resting state, that is, if you do not exercise on that day, will decrease, and the body fat ratio will increase accordingly. Losing weight has no effect. To change the fat-to-muscle ratio, relatively heavy strength training should be used to grow and maintain total muscle mass. After strength training, perform moderate to high-intensity aerobic exercise.
The above is the knowledge about how to exercise and exercise. It only accounts for 3 points of your weight loss. The remaining 7 points are your daily diet. You must control your diet. The principle is: eat less and eat more often. Try to distribute the nutrients you need into 5-6 meals a day. You will definitely be surprised. You still eat so many times to lose weight?
In fact, the many meals we are talking about do not mean that we are full every time, and the definition of each meal is different from our usual definition of a meal, just like a cup of oatmeal can also be regarded as a meal. The purpose of this is to increase your body's metabolic rate. Only when the metabolic rate is increased, the body's metabolism will be in a state of constant activity, which will minimize the possibility of you accumulating fat. There is also the most important meal during breakfast. This meal must be eaten healthily. It is very effective to eat something high in protein, low in carbohydrates and low in fat! It will increase your metabolic rate and help you burn more calories. Fat!
So if you want to lose weight, you must first do muscle-building training equipment and then do aerobic exercise!
●●●●●●●●●●●●
According to your conditions, I will make this exercise plan for you:
●●●●1. The first is to perform muscle training equipment exercises. I will tell you how to exercise below.
The equipment time is 45 minutes - 60 minutes, rest for 5 minutes, and supplement protein powder and fast-absorbing carbohydrates, such as white bread and bananas. If you can buy supplements, take 5 grams of branched-chain amino acids!
2. Go jogging on the treadmill for 30 minutes
3. If you are still able to swim, rest for 5 minutes after running and then swim for 30 minutes for better results!
This ends your day's training, but there is one thing. Aerobic exercise does not need to be done every day. You can allocate it 3-5 times a week according to your own physical fitness!!!
●●●●●●●●●●●●
●●●●The method of taking L-carnitine is: take 1-2 grams on Sky Belly in the morning, 2-3 grams 1 hour before training, and the total amount per day should not exceed 10 grams!
Click here to visit the mall to buy authentic L-carnitine
●●●●●●
The following is about muscle gain, including nutrition knowledge, exercise patterns, muscle names, and supplement knowledge. You can store it and use it later. This is all my experience! And the effect is obviously correct!
Text: Exercise patterns for each muscle group:
1. Pectoralis major (you should know which part this is, I won’t say it): barbell training methods: flat barbell bench press, incline barbell bench press, decline barbell bench press!
Dumbbell training methods: flat dumbbell bench press and fly, incline dumbbell bench press and fly, incline dumbbell bench press and fly
Why do we need barbells and dumbbells? Barbells build large muscle groups, while dumbbells assist small muscle groups. They are carefully crafted!
Similar results but different results!
In addition to these two types, the gym also has cross-tension chest clamps and butterfly machines, which are also machines that sculpt the subtle parts of the chest muscles!
I will write to you at the end about how to train with these movements! In fact, it doesn’t matter if I don’t write this, because if you go to a gym, someone will teach you!
If they don’t understand what they teach, I suggest you buy some magazines to read. Buy Mr. Bodybuilder magazine, which is sold at most newsstands. The introduction is very comprehensive and contains nutritional ingredients, but you can’t copy everything. Because this magazine was written by foreigners and translated from China, they mainly write about the physiques of foreign countries. Many people in China cannot actually achieve that state, but those pictures tell you how to train. The action is definitely correct!
2. Back muscles (there are many points, the latissimus dorsi is the easiest to hear about. Just follow my instructions and buy a magazine to understand the muscle groups clearly. Otherwise, you won’t get results if you don’t even know where you are training): Yes The most critical part that makes you an inverted triangle
Actions: high pull-downs, seated cable rows, barbell rows, dumbbell rows, wide-grip pull-ups and narrow-grip pull-ups
3. Shoulder muscles: They are divided into deltoid muscles and trapezius muscles, which are also the main body of the inverted triangle figure and can make your shoulders wider!
Action: Train the deltoid muscles (the part of the shoulder above the 2-ceps muscle of the arm, which is divided into the front 3 angle muscles, the middle 3 angle muscles and the rear 3 angle muscles. Once you practice this, your shoulders will become rounded and you will be more comfortable when wearing clothes. Ya):
Overhead barbell press, overheadDumbbell seated press, lateral raises and bent over lateral raises, these are the four movements I often use, as well as upright rowing, but I use them less! Because every time I exercise the above movements, I don’t have much strength!
Training the trapezius muscle: The trapezius muscle is the muscle from the neck to the end of the shoulder. After training, it looks more MAN! Ordinary people don’t have it, only people who are engaged in bodybuilding or fitness will have it!
The movements are simple: barbell shrug, dumbbell shrug! Use heavy weight to complete!
4. Arm muscles: 2 and 3 heads
2 head muscles (the bulging muscles when the arm is bent in the same direction as the face): Barbell curl (the most important) Preacher curl, dumbbell curl! These are three classic movements! For the time being, you can also Just practice these three!
3rd muscle (arm muscles with two opposite muscles): supine arm flexion and extension (my favorite), rope push-down (there are two types of gripping equipment and materials, both of which need to be practiced)
Narrow grip flat bench press, these three are classic!
4. Thighs: Squats are one of the methods. I personally like to use 2-3 groups of heavy weights to exercise my thighs.
What is your peak weight? That is, the weight that you can do 1-3 times with this weight. I personally like to only do it 2 times and then increase the weight and do it again alone. This can make the thighs get better. Great pump and strength gains!
Squats can quickly grow the outer muscles of the thighs!
Leg press is the most popular training method in the gym after squats:
Leg press is a good way to exercise the muscles of all parts of the thigh!
Just ask people at the gym about the material of this equipment. It is very common!
The other two exercise methods are: leg extensions and prone leg curls!
Calf: standing heel raise and seated heel raise,
Finally, it’s the abdominal muscles: In fact, everyone can see abdominal muscles as long as your fat content is low enough, but if you want them to be obvious, you still need to train to make the abdominal muscles grow, so that they can be seen more clearly. , but during the time period when we are building muscle, the abdominal muscles are not obvious, because the fat has also increased relatively! It is more difficult to gain muscle and lose fat! You can only gain muscle or lose fat at the same time. Choose one!
Training methods: weight-bearing sit-ups, weight-bearing crunches and abdominal crunches! These two can train your abdominal muscles!
Now it’s time to write down the number of training sessions
Personally, it is recommended to exercise muscles in two parts at most, but it is definitely not a full-body exercise, unless you have not exercised for a long time and are doing restorative training before adopting a full-body exercise method., and this kind of whole-body recovery exercise can only be trained with light weight!
The combination of exercise styles that are okay is as follows:
Day 1: Train the chest muscles and 3 heads together. Because these two parts train each other, you can also train the 3 heads when training the chest muscles! You can also exercise the chest muscles when training the 3 heads with the close-grip bench press
The second day: Shoulder muscles: triceps and trapezius, because they are a whole piece! And the abdominal muscles can be trained together!
Day 3: Back muscles and biceps muscles, which also complement each other, exercise each other!
Day 4: Leg muscles and calf muscles are one piece!
Day 5: Abdominal muscles and forearm muscles!
2 days of rest
A one-week training plan can effectively exercise one of the muscles without exercising the muscles related to it, so that the muscle can be fully rested without damage!
But don’t let your muscles get used to your exercise method and frequency. So I changed my exercise pattern after a while:
For example, today I trained my chest muscles and 3 heads together. In a few weeks, I will switch to 2 heads and 3 heads, that is, all arms. This will make all arms grow more harmoniously!
Then train the chest muscles, back muscles, shoulders and abdominal muscles one day each!
As for the abdominal muscles, it depends on the endurance of the abdominal muscles. As long as you are not sore, you can join the training at any time. Because the abdominal muscles are not as good as other muscles, they recover very quickly. For other muscles, I recommend at least 4 days before training again. , because this muscle is growing during the rest time. If you practice it while it is growing, not only will it fail to grow, but it will destroy the muscle tissue! It is just the opposite! So it is enough to practice each muscle group only once a week, except for the abdomen. Muscle!!!!
Try to arrange 12-16 sets of training for this muscle every day within your ability. Arrange 8-16 reps of training for each group
In other words, a muscle basically needs to be trained more than 100 times, but it varies from person to person. Beginners can reduce the training volume appropriately, and then gradually get used to it before reaching such a training volume. The main thing is to make the muscles trained that day reach a certain level. State of exhaustion!
●●●●●This match involves the meaning of a noun RM:
RM (ReDetmoMaxi-mum, maximum number of repetitions) refers to the maximum weight you can lift or push at one time. For example, if you bench press 100KG at most 5 times at a time, then this weight is 5RM
The usual way to determine the RM weight is:
Trial and error method
If you want to find the weight of 10RM, you must repeatedly try to lift several weights until you find the maximum weight that can only be lifted 10 times. It should be noted that there must be a sufficient interval before each trial lift to prevent unrecovered fatigue from the last trial lift from affecting the number of next trial lifts
Now that the concept of RM is clear, how much RM is the fastest weight to build muscle?
In layman’s terms:
The training pattern of "heavy weight, low reps" tends to increase muscle strength and volume
The "small weight, high number of reps" training pattern tends to enhance endurance and reduce body fat
How many RMs are in detail:
1-4RM mainly trains absolute muscle strength and physical strength;
6-12RM is mainly for training muscle mass;
15-20RM is mainly for training small muscle groups and enhancing muscle lines and elasticity;
30RM and above mainly have the effect of reducing body fat and enhancing cardiopulmonary function.
So if you want to increase muscle mass, the weight you choose is 6-12RM. But I personally recommend taking 1-4RM every other week to improve the strength of your muscles, because only when your strength increases, you can use heavier weights to complete 6-12RM, and your muscles can grow faster!< /p>
As for the number of groups, try to exercise 12-16 groups for each muscle group. You must reach a state of pure muscle soreness, a very strong pump and a state of exhaustion before ending your training. I personally use the above method, and the effect is very obvious. Of course, you must cooperate with a good diet to grow muscles quickly!
Now that we’ve talked about the reps, let’s talk about the weight of training
As for weight, you can use lighter weights to warm up in the first few sets. Generally, it is best to warm up for 5-10 minutes. Wait until your body is sweating slightly before starting to increase the weight, little by little!
When you can lift the weight more than 8 times at one time, it proves that the weight is light and you can increase the weight. If it happens to be only 7-8 times, do 2 more sets of this weight. When the weight can only be lifted 4-6 times At this time, you need to reduce the weight, and then keep doing it repeatedly until the muscles are completely exhausted and completely sore, which is what we call a strong pump! Try to train to this state every time!!! Muscles Talent can grow faster!!
Of course, one more thing is to give your muscles a rest between sets! This also depends on your condition! It ranges from 30 seconds to 2 minutes, but the shorter the rest time, the better. As long as the heart rate is relatively smooth, you can continue the next training session. Group!
The training time should not be too long, about an hour is enough!!
Before talking about taking supplements, I want to tell you about daily nutritional supplements. Only when nutrients and supplements are in place can muscles grow quickly!
Click here to enter Muscle Mall to purchase sports brand whey protein powder
Nutritional knowledge:
The most important tools that bodybuilders need to grow muscles every day (that is, the direction you want your physique to be) are: 1. Protein 2. Carbohydrates 3. The calories consumed during a day's exercise and daily life are also calories!
In terms of protein: body weight (KG)*2 (in grams): For example, if I am 70KG, I need 70*2=140 grams of protein supplement every day!
Carbohydrates: body weight*4 to 6 grams: 70*5=about 350 grams!
Heat energy: body weight * about 50 times: 70*50 = 3500 calories
Calorie conversion method: 1G protein = 1G carbohydrate = 4 calories
1 calorie (also known as kcal) = 1000 calories = 1000*4.182 joules = 4182 joules
Now that we have finished talking about the data, it is now the turn of the sources of these substances:
Sources of protein: egg whites, red meat (beef, pork, fish, chicken breast, shrimp, etc.), milk, soybeans, tofu, etc. Generally speaking: an egg only contains about 5 grams of protein in egg whites, and lean beef There are about 20-25 grams of protein in 100 grams! But there is also whey protein powder specifically for fitness, which is a good source of protein, and is faster and easier to absorb!
Sources of carbohydrates: whole wheat bread, steamed buns, rice or millet rice, fruits (bananas are more commonly eaten), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are what I often eat, potatoes and sweet potatoes are A better source!
For calories, you can search for a food calorie content table!
But it should be more difficult for you to master these tools now, so let’s keep it simple
You guarantee to eat at least 5 meals per dayThere must be an intake of about 20 grams of protein and about 80-100 grams of carbohydrates!
The two most important meals are breakfast and the meal that must be eaten immediately after training. These two meals must be fully supplemented, otherwise it will equal half the effort with half the effort!
●●●●●Knowledge on supplements:
Novices don’t need to supplement creatine and branched-chain amino acids for the time being! Just supplement with protein. Because the muscle content is not much, and the muscle differentiation is relatively small during training, supplementing with branched-chain amino acids is a bit wasteful. Of course, if you have relatively good financial ability, You can also add more!
Getting up in the morning:
5 grams of creatine is best taken with about 20 grams of protein powder. If possible, buy a bottle of branched chain amino acids (it promotes muscle synthesis and inhibits muscle differentiation). It also takes 5 grams of glucose. If you If you buy branched-chain amino acids in capsules, you can use about 10 grams of glucose. If you buy branched-chain amino acids in powder form, add 10 grams more, because it is very bitter, so you can drink it sweeter! The following few times will be enough Glucose is not written in it, just follow this dosage!
At the same time, you should also add about 80-100 grams of carbohydrates, such as oatmeal! Steamed buns, breads, of course it is best to eat fast-consuming carbohydrates (corn flakes, white bread, glucose, bananas, but it is not recommended to eat on an empty stomach Eating bananas on the belly) can quickly provide energy to the body and prevent muscle breakdown!
The second supplement period:
Half an hour before training:
5 grams of creatine
5 grams of branched chain amino acids: to prevent muscle differentiation during training
20g protein powder
80-100 grams of slow carbohydrates (I often eat oatmeal, whole-wheat bread is also acceptable. Personally, I think liquid foods such as oatmeal soaked in water are easier to digest)
Slowly digesting carbohydrates are ideal pre-workout foods because they keep insulin levels low, which will help burn more fat during training and provide energy support for longer periods of time
The third supplement period:
Within half an hour after training:
5 grams of creatine
40g protein powder
80-100 fast carbohydrates (bananas can be eaten here, because it is not an empty stomach and the fast carbohydrates mentioned above)
Eating quickly digested carbohydrates after training can maximizeIncrease insulin levels to the greatest extent, replenish depleted muscle glycogen as quickly as possible and prevent the rise in cortisone levels, while slow-digesting carbohydrates do not have these effects
The fourth supplement taking stage:
Half an hour before sleepiness:
5 grams of creatine
30-40 grams of protein powder. In addition, if you have the financial ability to buy casein, you don’t need to take protein powder. It is more effective to eat 30-40 grams of casein, because it is a slowly absorbed protein that can provide you with protein all night long. supply, the body will not consume your muscles to provide energy!
Take creatine according to the above body posture pattern for 5 consecutive days, that is, 4 times a day, a total of 20 grams!
❋ Tags: