Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by Coach Chris. The teaching process lasts for 12 weeks and 84 days of fitness training. 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.
Coach Chris’s today’s workout video:
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Aerobics
20 minutes
Seated Barbell Twist
150 exercises per test
Standing leg curl
23 warm-up groups, each group of 8 -10 times,
4A descending set, 10-12 times!
Stiff-legged deadlift
22 warm-up groups, each group 8- 10 times
2Group, each group is 16-18 Second-rate!
Leg press
23 warm-up groups, each group of 8 -10 times,
2Groups, 20 times per group Exhausted
Leg flexion and extension
23 warm-up groups, each group of 8 -10 times,
33 consecutive descending groups, 16-20 reps per set
Super group: Seated leg curl+Standing calf raise
Seated leg curl
11 warm-up group, each group of 8 -10 times,
33 descending groups, each group 16 times
Standing calf raise
1A warm-up set, each set of 8-10 times,< /p>
33 descending groups, each group 20 times
Aerobic
20 minutes
Seated barbell twist
150 exercises per test
L-carnitine
2 capsulesFunction: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.
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.