What is the fitness and fat loss plan?

Losing weight is something that requires long-term persistence. It is impossible to achieve the goal with just three minutes of enthusiasm. So if you want to lose weight, you need to plan well. First, make a schedule, and then strictly follow each item on the schedule. Step by step, you can achieve your weight loss goal. The following is a one-week fitness and weight loss plan. Friends who are interested may wish to give it a try.

Day 1: Chest exercises, flat bench press exercises, 4 sets, 12 reps/set; incline bench press exercises, 4 sets, 12 reps/set; seated chest presses, 4 sets, 12 reps/set; aerobic exercise for 30 minutes, such as: treadmill, stair climbing machine. Note: Running, brisk walking, playing ball, dancing, swimming, aerobics, climbing stairs, etc. are all aerobic exercises.

Day 2: Seated pull-down exercise, 4 sets, 12 reps/set; Seated rowing, 4 sets, 12 reps/set; 30 minutes of aerobic exercise, such as: glider, elliptical machine.

Day 3: You can go hiking, cycling, swimming, playing ball, or just relax.

Day 4: Shoulder exercises, seated barbell press, 4 sets, 12 reps/set; seated dumbbell press, 4 sets, 12 reps/set; dumbbell lateral raise, 4 sets, 12 reps/set; aerobic exercise for 30 minutes.

Day 5: Standing pushdowns, 4 sets, 12 reps/set; dumbbell arm extensions, 4 sets, 12 reps/set; seated curls, 4 sets, 12 reps/set; dumbbell curls, 4 sets, 12 reps/set; aerobics for 30 minutes.

Day 6: Squat exercises, 4 sets, 12 reps/set; leg press exercises, 4 sets, 12 reps/set; aerobic exercise for 30 minutes.

Day 7: Go hiking outdoors, relax, and greet work with a new attitude.

Having a plan and then implementing it step by step can make your weight loss actions more solid and effective. If you can exercise every day according to the plan and exercise for more than 30 minutes, after a week, you will find that your body is tighter and your fat has become less. This will increase your motivation to continue losing weight and allow you to better devote yourself to the next step of weight loss activities.