Fitness and weight loss training program
September 9, 2023
Due to the fast pace of modern life, working people whether they are boys or girls like to go to the gym to lose weight through fitness, but the same fitness, the requirements of boys and girls will still be different, girls may prefer to use a gentle way to fitness to lose weight, boys will choose a more exciting fitness program. In the end, how to develop their own gym fitness weight loss program when it comes to fitness and weight loss?
Gym weight loss schedule
Monday: equipment exercise + running
This is the most common fitness weight loss method in the gym, equipment exercise is for a part of the body and weight loss, such as thin thighs can practice dynamic bicycle; and running on the treadmill is to quickly consume body heat, so that the body fat burning up, running time in 40-60 minutes the best fat burning effect. Tuesday: equipment exercise + aerobics
Aerobics is like barbell exercises, aerobics, weight loss exercises, combat exercises and other gym projects, is also a kind of aerobic exercise, exercise intensity and fat-burning effect is not weaker than running, and aerobics adds a certain amount of fun, not as boring as running. Wednesday: rest
This day of rest just means that you can not have to carry out too intense fitness projects, you can go to do something like race walking, brisk walking and other relatively small exercise intensity, but also at home or the gym to carry out a relatively simple yoga action, can help relax the front two days of fitness and weight loss tense body muscles, so that the body can get some rest, but also in order to implement fitness and weight loss program later have a good state. Thursday: dynamic cycling
The intensity of exercise is relatively large, is a sharp consumption of calories, one of the aerobic exercise, riding on the 45 minutes of dynamic cycling can consume 400-500 calories, with a very good fat burning effect. And dynamic cycling with dynamic music can make people relax and better enjoy the process of exercise. Friday: hot yoga + jogging
High-temperature yoga can help improve the body's metabolism and accelerate fat burning, but because the intensity of the exercise is medium, after a session of high-temperature yoga, you can then go jogging on the treadmill, which can better burn body fat. Saturday: rest
The same as Wednesday, also for the body to get some rest, so that various parts of the body and muscles can have a buffer time. Sunday: brisk walking
Brisk walking on the treadmill is a relatively gentle way to work out, not only for the cardiorespiratory function will not be too much burden, but also to shape the body line. Brisk walking time lasts until after 40 minutes, can play a fat burning effect.
Fitness weight loss schedule for women
Day 1: Exercise chest muscles
The first day you can exercise for the chest muscles, you can choose dumbbells as a fitness program. In the dumbbell multiple sets of movements to do is to do the upper incline dumbbell push-up, flat barbell push-up, flat dumbbell flying bird these three movements, each action to do 4 groups, each group to carry out 20, can not exceed this amount of exercise too much, and make muscle damage.
These three movements can make the chest muscles become firm and help women's breasts to shape the lines. Day 2: Reduce back fat
Due to excessive back fat, and a tiger's back waist of the situation of girls is also a lot of. And to lose back fat through fitness, you need to exercise the back muscles first.
The first 20 prone barbell rowing action, do five groups; and then 20 single-arm dumbbell rowing 4 groups; and then finally straight arm press, each group do 20, for 3 groups. Day 3: Exercise shoulder muscles
The beauty don't ignore the shoulder position of weight loss, if the shoulder is too much fat will also affect the body line.
Exercise shoulder muscles movements: barbell neck front raises, dive bird, single-arm dumbbell front planks three movements, each action are done 4 groups, each group to do 20. Day 4: Exercise arm muscles
Girls are prone to the problem of partial obesity of the arms, like butterfly sleeves, unicorn arms, etc.. Want to lose arm fat, you can barbell exercise arm muscles, so that the arm muscles become tighter, thus reducing the fat.
Use the barbell for 20 alternating curls, a total of 4 sets; then is crossed hands overhead, slowly down to the neck, until the pillow neck stop, elbows with maximum strength to face the ceiling, 10 times in a row, each time to hold 5 seconds. Day 5: reduce leg fat
Girls are prone to leg obesity problems, like turnip legs, small thick legs, elephant legs, etc. are in the girls' bodies have appeared. Want to lose these leg fat, you can perform free squats, perform 50 times of squat stand-up, perform 3 sets, rest once in between; then perform frog jump 35, perform 2 times. Day 6: reduce waist and abdominal fat
For sedentary women at work, the most common is to have a small belly. Therefore, if you want to solve this problem in fitness and weight loss, you can perform 3 groups of seated apparatus rowing, 20 per group; 30 upward inclined sit-ups, perform 2 groups; 2 groups of side curls with all your strength; 3 groups of side kick dumbbell body curls in a row, each group should do 20. Day 7: Rest
After 6 consecutive days of fitness and weight loss, the muscles are in a tight state for a long time and need to relax and rest. But this day should also pay attention to ensure a reasonable diet to prevent the front weight loss effect rebound. Fitness weight loss schedule for men
For men, the most important thing to lose weight in the gym is to be able to gain muscle and achieve fat loss in the process of increasing muscle.
The first day: exercise pectoral muscles + abdominal muscles + triceps
1、First warm-up run 1 km
2, exercise pectoral muscles: the following two plans can be rotated.
Plan I: flat barbell bench press 4-6 groups, 8-12 per group; supine flying bird 4-6 groups, 16-20 per group; flat dumbbell bench press 4-6 groups, 12-16 per group.
Plan II: upper incline barbell bench press 4-6 sets, each group 8-12; upper incline supine flying bird 4-6 sets, each group 16-20; upper incline dumbbell bench press 4-6 sets, each group 12-16.
3, exercise the abdominal muscles
Pectoral push-up for a wide distance, hand distance greater than shoulder width, two elbows open, sinking barbell position should be near the head of the breast, the lowest point to touch the chest or 1-2cm above the chest, depending on your joint range of motion; dumbbell push-up dumbbell sinking to the lowest point, has been the maximum stimulus; narrow distance barbell push-up hands spacing less than or equal to shoulder width, not too narrow, two elbows always clenched; narrow grip double bar arm flexion upper body straight, without under Put to the lowest point, the highest point when the arm to straighten.
4, exercise triceps: exercise triceps can also be the following two plans in rotation.
Plan I: barbell narrow bench press 4-6 groups, 8-12 per group; gantry v-bar press 4-6 groups, 16-20 per group; prone single-arm dumbbell arm flexion 4-6 groups, 12-16 per group.
Plan II: Smith rack narrow bench press 4-6 sets, each group 8-12; supine curl bar arm extension 4-6 sets, each group 12-16; narrow grip double bar arm extension 4-6 sets, each group 12-16. Day 2: Exercise back + biceps + abdominal muscles
1、Hot run 1km
2、Exercise abdominal muscles
Pull back apparatus pull down pay attention to the upper body to keep straight, do not bow back pull down for the weight they can not pull; barbell curls and other movements also pay attention to lock the body and elbow joints, only the small arm is doing the movement, so the weight control is very important. When barbell rowing, bent legs hard pull two major movements remember not to bow the back, waist plate to straight, chest, once the action deformation immediately change the light weight to do, instant not weight can not deform the action, otherwise easy to injury.
3, exercise back muscle: the following two plans can rotate one per week.
Plan I: pull back machine pull down 4-6 groups, each group 8-12 (if you can do pull-ups, odd weeks with a wide grip pull-ups instead, the number of groups as above); bent leg hard pull 4-6 groups, each group 6 below; prone single-arm dumbbell rowing 4-6 groups, each group 12-16; prone barbell rowing 4-6 groups, each group 8-12.
Plan II: back puller pull down 4-6 groups, each group 8-12; weighted goat jerk 4-6 groups, each group 12-16; prone barbell rowing 4-6 groups, each group 8-12; seated equipment rowing 4-6 groups, each group 12-16.
4、Exercise biceps
Standing barbell curl 6-8 groups, each group 8-12; standing dumbbell alternating hammer curl 4-6 groups, each group 12-16; standing dumbbell alternating curl 4-6 groups, each group 8-12. Day 3: Exercise deltoids + abdominals
1、Warm-up run 1 km
2, exercise deltoids: the following two plans can rotate one per week.
Plan 1: seated dumbbell shoulder press 4-6 groups, 8-12 per group; standing dumbbell side planks 4-6 groups, 12-16 per group; prone dumbbell flying bird 4-6 groups, 12-16 per group; standing dumbbell front planks 4-6 groups, 12-16 per group; standing dumbbell shrugs 4-6 groups, 8-12 per group.
Plan 2: seated barbell behind-the-neck shoulder press 4-6 sets, 8-12 sets each; butterfly machine anti-flying bird 4-6 sets, 12-16 sets each; side lying dumbbell side planks 4-6 sets, 12-16 sets each; standing barbell rowing (wide grip) 4-6 sets, 12-16 sets each
The standing barbell row (wide grip) 4-6 sets, 12-16 sets each; standing barbell shrugs 4-6 sets, 8-12 sets each.
3, exercise abdominal muscles: side planks, front planks and dips flying bird these movements elbows should be slightly bent, do not shrug the shoulders to borrow force. Day 4: Exercise hamstrings + abdominals
1、Warm-up run 1 km
2, exercise hamstrings: the following two plans can rotate one per week.
Plan one: barbell squat 10 groups, 10 per group; seated leg curls 4-6 groups, 12-16 per group; Smith rack standing heel 4 groups, 16-20 per group; inverted stirrups machine leg lifts 4-6 groups, 8-12 per group; prone leg curls 4-6 groups, 12-16 per group.
Plan two: sitting leg curl + prone leg curl super group 6-8 groups, super group is two movements in rotation without rest, the number of increasing weight decreasing, from the lightest weight group to do 16, each group to increase the number of decreasing weight, to do a group can only do 4-6; inverted stirrups machine leg raise 4-6 groups, each group 8-12; Smith frame standing heel 4-6 groups, each group 16-20. Day 5: exercise abdominal muscles
1、Warm-up run 1 km
2, abdominal weight training: inclined plate weight curl 4-6 groups, 12-16 per group; hanging leg lifts 4-6 groups, 8-12 per group; side weight goat jerk 4-6 groups, 8-12 per group.
Sixth and seventh day: rest Warm tips
Fitness weight loss plan specific to how to develop, or to combine their own actual situation, do not blindly follow, so as not to hurt the body.
