Practical weight loss program combined with aerobic exercise and equipment training

Introduce you to a practical and effective weight loss program. Most people lose 12 , 15 or even 17 pounds of their weight while maintaining their existing muscles or gaining strength . All of this takes only 12 weeks.

Where is the secret? It is about knowing exactly how to balance your food consumption, and removing excess fat from exercise to make your muscles appear.

Instead of emphasizing the strict control of high-intensity aerobic exercise and calorie intake, the plan focuses on reducing calorie intake and promoting fat consumption in a small amount, while firmly using aerobic exercise as an exercise. Basic mode to keep your fat burning engine spinning .

Weight loss diet plan

The first part of our 12- week weight loss program is to reduce our total calorie intake. This has been proven to be an effective way to remove excess fat. However, because we are often eager to reduce weight and often reduce calorie intake too much, the result is counterproductive and will eventually make us fatter.

A well-known expert in protein nutrition for athletes, Dr. Peter. Lemmon said: Too little calorie intake will reduce fat and will not reduce muscle tissue. When your muscles shrink, the average metabolic rate will decrease a lot. It is enough to make up for all the deficits caused by eating too little. That's why dieters tend to be productive at first, and it's hard to make significant progress in a few weeks. The reason is simple, excessively reduce calorie intake, and promote the body to a balanced state. What's worse, Lemmon said, hunger-style weight loss can significantly reduce the metabolic rate, so that it may increase the body's fat.

The best way to achieve the goal of removing fat without causing a decrease in metabolic rate is to reduce calorie intake in small amounts. It is not advisable to reduce the calorie of 500 calories from food every day . The value should be changed to reduce 15% of total calorie intake . This will encourage your body to burn fat as a fuel without affecting the muscles. This is an indicator of the metabolic rate. Metabolic rate is a term used by physiologists to indicate the state of the body's energy metabolism and to calculate how much calories are consumed each day. According to Lemont, given the relationship between protein and calories, protein intake should increase as your daily calorie intake decreases. In most cases, if your goal is simply to build muscle, then the amount of protein intake you do not need to be significantly higher than the amount consumed per day, Lemmon points out, for most aerobic exercisers who consume enough calories per day. Say, every pound weighs 0 per day . 67 grams of protein is enough. In order to lose weight and reduce calorie intake, protein intake should be increased to 0.8 grams per pound of body weight per day . Lemmon explained: When you start dieting, some of the protein you consume is consumed as an energy source, and the amount of protein used to strengthen or maintain muscles is reduced.

Our body's nutrition is mainly derived from three substances: sugar, protein and fat. We already know how to increase protein intake while reducing calorie intake, so now only the amount of sugar and fat is available for us to cut. Because our plan emphasizes muscle exercise, sugar is more important than fat. Sugar is the main source of energy for muscle exercise. If the amount of sugar intake is cut more than the amount of fat intake, it will affect your exercise, because the muscles are easily fatigued and difficult to recover. Another point is that sugar is different from fat, which promotes the release of insulin in the body. Insulin can prevent the degradation of protein in muscle tissue under low calorie intake. When you are on a diet, sugar plays a more important role in maintaining the nitrogen balance in the body (the body retains the level of protein in the body ) . effect.

A low-energy diet with more protein and sugar components is beneficial to the muscles. It can protect your muscles and keep you at a higher metabolic rate. This plan is to reduce your fat intake by 15% from your daily total calorie intake .

Weight loss exercise program

Exercise is essential to any successful weight loss method. You may feel that you have done a good job in this area, because you may have started exercising. Even so, you should consider making some adjustments to your exercise schedule.

In choosing the method of shaping the slim figure, the general view tends to prefer aerobic exercise plus some weightlifting exercises to exercise the muscles hidden under the excess fat. But Dr. Lemon has questioned this view. He said: Weightlifting exercises do consume less calories than high-density aerobic exercise, but it is much better than aerobic exercise in maintaining muscle levels and maintaining a high metabolic rate during dieting. This means that the total amount of calories consumed per day is more than the amount of calories consumed during a day of aerobic exercise.

Weight lifting exercises can effectively prevent muscle atrophy. Even if calorie intake has been minimal, aerobic exercise has little effect on maintaining muscle levels. Frequent hunger and prolonged weightlessness can lead to a decline in metabolic levels. It is difficult to get excess fat.

So the question is: Is there a way by increasing the metabolic rate, both to remove fat, and build muscle, lose weight make it easier to have some of Dr. Lemmon replied:?! As long as you look in the right way to do it.

The weight lifting exercise method used to maintain your muscles should be similar to the one you use when practicing bodybuilding. In other words, under the premise of maintaining a correct posture, a high-load exercise method should be adopted, that is, each part of the body should be exercised 4-12 groups, and each group should be repeated 6-12 times. The specific value should be determined by the size of the muscle group. And set. If you are doing this, it is good, please stick to it. If you are only practicing occasionally or being a newcomer to bodybuilding, then you may wish to refer to the exercise program designed for novices in the weight loss exercise section.

If you want to reduce your body's fat, don't mistake the load to increase the number of repetitions. Repeated low-load exercise not only does not stimulate muscle growth, but also leads to a decrease in metabolic rate.

Aerobic exercise is a good way to help balance energy balance and consume fat. But how much aerobic exercise is appropriate? You may wish to try this principle: 3 per week 5 times 30 minutes of aerobic exercise, each time your heart rate is within the target heart rate, so you can consume 900-1500 calories per week ( this depends on your weight and the intensity of your actual exercise) ) . The amount of heat consumed at the upper end of the target heart rate range is significantly more expensive than at the lower limit.

If you are tired of cycling, running stairs, etc., or if your leg muscles are tired before your heart rate reaches the upper limit of your target heart rate range, what should you do? Try the interval exercise method. First exercise as violently as possible for 2-3 minutes, then give yourself 1-2 minutes of recovery time, and then exercise. This is repeated for 30 minutes. Intense exercise can increase your heart rate and maintain it at a high level, even during recovery time.

If you find that the weight you can lift is down then it is possible that the aerobic exercise is much longer. The exercise of aerobic exercise must not interfere with the quality of weightlifting. It should always be borne in mind that the maintenance of muscle depends on the full intake of protein and the persistence of high-load exercise, as well as the regulation of a small amount of aerobic exercise.

Weightlifting is an indispensable part of the 12- week weight loss program. This exercise program, along with the nutrition program that follows, is designed for beginners and is very effective. If you have a certain foundation, then you can use this plan instead of the exercise program you are currently implementing, or you can pick a part from this plan and add it to your exercise program. But you always have to remember: no good things are easy to get. You must practice in a down-to-earth manner to taste the fruits of victory.

Exercise program

Balance and coordination is the key to the success of an exercise program that includes all the parts you want to exercise. In doing the first group may be selected 50% -60% of the maximum weight you can lift, to make 10% by weight of the second group, the increase of 500% when making the third group. The number of repetitions in each group should be decremented, and the last group can be done without it. Rest between groups 1-3 minutes.

Exercise area exercise name group number repeat number

Pectoral muscles   8-12

Up slash barbell recommendation 3 8-12

Delta muscle shoulder lifter 3 8-12

Side lift 3 8-12

Back chest pull down 3 10-15

One-handed dumbbell rowing 3 8-12

Biceps Bending Bars 3 8-12

Standing rally curling 3 8-12

Triceps Tensioner 3 8-12

Squat on the bench 3 8-12

Quadriceps leg lift 3 8-12

Leg flexion and extension 3 10-15

Gastrocnemius standing 踵 3 15-20

Sitting posture 3 15-20

Abdominal muscles sit-ups 3 25-30

Sit back and knees 3 12-15

Cross crunches 3 25-30

Aerobic exercise

If you haven't done any aerobic exercise now, start with 20 minutes per unit and gradually add 30-40 minutes. If aerobic exercise is already part of your workout plan, go ahead. Remember to increase your heart rate to 75-85% of your maximum heart rate each time you exercise . Constantly change the way you exercise, cycling, jogging, brisk walking, aerobics or skiing. In short, every aerobic exercise is best to try some new sports.

Novice exercise schedule

Day 1: Pectoral muscle, deltoid muscle, triceps, gastrocnemius, aerobic exercise.

Day 2: Back, biceps, quadriceps, gluteus maximus, abdominal muscles

Day 3: Rest

Day 4: Pectoral, deltoid, triceps, gastrocnemius, oxygen movement

Day 5: Quadriceps, gluteus maximus

Day 6: Back, biceps, gastrocnemius, abdominal muscles, aerobic exercise

Day 7: Rest