How to formulate a fitness plan for beginners?

With the continuous improvement of dietary conditions, many people do not know how to control themselves in diet, especially at night, they often drink large bowls of wine and eat large mouthfuls of meat, which leads to serious obesity. Most obese patients will have the phenomenon of three highs, so joining the ranks of fitness is a problem that many obese people must face. Let me introduce you to the fitness plan for beginners!

Many friends who have just started fitness always don’t know what to practice each time and how to arrange a training session in the early stages of fitness. Therefore, this article shares a one-week fitness plan suitable for fitness beginners. This plan mainly focuses on strength training, which is what we call muscle training. This plan mainly consists of 9 movements. Let’s take a look at these exercises.

1. The stage of improving physical fitness. The time frame is about one month.

During this period, we ensure at least 4 days of training a week. We can train for one day and rest for one day, or two days and rest for one day. We ensure at least three days of rest a week. Strength training lasts about 20 minutes, and is mainly used to learn and master the essentials of each strength training movement and the parts of the body that are trained. Aerobic training lasts about 40-60 minutes. If you feel too tired in the middle, you can rest 1-2 times, each time no more than 1 minute. It can be a treadmill, a spinning bike, or aerobics. Just use a low intensity to gradually adapt your heart, which has not beaten violently for several years, to the current rhythm. Don't expect to lose much fat or weight during this period, because it is just a process of adaptation. Try to eat less salt, and reduce the amount of staple food and meat. Ensure normal intake of three meals a day. At least don't eat junk food and greasy food anymore. No matter how delicious they are, you have to control yourself. Otherwise, you don't need to read the following article. If you do this, you will lose 2-3 pounds of fat this month, or maybe more.

2. Increase muscle content and promote fat burning. The time positioning is also one month

At this stage, we can change the way we do strength training fitness plan, increase the time of strength training to 30 minutes, and we can perform detailed muscle group training. Only targeting one muscle group or corresponding muscle groups, through the pyramid training method with gradually increasing weight in each set, we can continuously stimulate our muscles and make them grow. Then keep the aerobic time to at least 50 minutes each time, and try not to rest in the middle, and finish it in one go. In terms of diet, you can increase the intake of protein, gradually reduce the amount of carbohydrates (mainly the content in staple foods), and achieve a low-fat diet. From this stage on, due to the increase in the intensity of strength training and aerobic training, we should add a meal after training, that is, at least 4 meals a day. The main purpose of a post-training meal is to prevent a large amount of muscle breakdown. You can choose anti-decomposition supplements such as BCAA or whey protein, and consume a small amount of slow-release carbohydrates. It could be a small banana and a slice of bread. Do not choose things with a high glycemic index, such as cola, sugar water, or cream cakes and other junk.

3. Intense fat burning stage. One month

During this period. We are now in a position to enter the so-called formal scientific training period. The strength training fitness program should be kept at around 30-40 minutes. Try to keep the rest time between sets to less than one minute, and use more compound movements to train muscles throughout the body instead of those single-joint movements that are like embroidery. Compound movements like squats, bench presses, and deadlifts are great for improving strength and growing muscle. After strength training, we should immediately do at least one hour of aerobic training. At this time, we can introduce some more advanced training methods. For example, when doing aerobic exercise, you can use variable speed running: run fast for 1 minute, run at a medium speed for 2 minutes, run slowly for 3 minutes, and then repeat this cycle. The purpose of this is to increase overall calorie burning, improve cardiopulmonary energy supply, and more importantly, prevent the body from adapting to the training that has been going on for two months. The less adapted your body is, the more calories you burn.

As a fitness novice, you must first make your own fitness plan. People are lazy. Many people fail their weight loss plans because of serious laziness during exercise. Therefore, before exercising, you should make a strict plan for yourself and strictly follow the plan. Exercise not only tests the methods, but more importantly, personal perseverance.