As the saying goes, one fat ruins all, and fat is a hindrance to the charm of many people. So many people have started to lose weight. Regardless of the number of weight loss methods on the market, the best is still through exercise to lose weight. Especially fat people, the main reason they are fat is that they eat too much and move too little. So today we will introduce one of the most suitable fat loss and muscle gain program for fat people, let's go together to see it!
The most suitable fat loss and muscle gain plan for fat people
The first day of weight loss exercise training program
Training parts
Warm-up: Jogging for ten minutes
Pectoralis major muscle.
Sitting chest thrust 3 sets 20-25rm
Back muscles.
Sitting back pull 3 sets 20-30rm
Deltoid muscle.
Sitting shoulder push 3 sets 15-20rm
Quadriceps.
Leg extensions 3 sets 15-20rm
Biceps femoris.
Leg hooks 3 sets 20-25rm
Biceps.
Upright curls 3 sets 20-30rm
Rectus abdominis.
Curls 4-5 sets of 20
The second day of weight loss exercise training program
Warm-up: Jogging for ten minutes (65%-75% of maximum heart rate)
Biceps femoris.
Prone leg curl 3 sets 25-30
Rectus abdominis.
Curls 4-5 sets of 25
Quadriceps
Seated leg extensions 3 sets of 15-20
Gluteus maximus
Air squats 2 sets 25-30
Anterior deltoid
Seated shoulder press 3 sets 15-20rm
Middle triceps
Standing bird 3 sets 25-30rm
The third day of weight loss exercise training program.
Warm-up: Jogging for ten minutes (maximum heart rate 110-150 beats/min)
Rectus abdominis
Curl 4-5 sets of 25
Abdominal obliques
Side curls 4-5 sets of 20
Triceps
Steel cord press 3 sets 25-30rm
Triceps
Standing back neck curl 3 sets 25-30rm
Pectoralis major
Supine chest press 3 sets 20-25rm
Supine flying bird 3 sets 20-25rm
The fourth day of weight loss exercise training program.
Warm-up: Jogging for ten minutes (maximum heart rate of 120-160 beats/min)
Biceps
Barbell curls 3 sets 25-30rm
Latissimus dorsi
Seated rowing 3 sets 20-25rm
High pull down 3 sets 20-25rm
Abdominal obliques
Side curls 4-5 sets of 20
Biceps femoris
Padded elbow curls 3 sets 20-25rm
Rectus abdominis
Curls 4-5 sets of 20
The key points of fat loss and muscle building program
1. Without a goal we can not accomplish anything, so be sure to establish a clear fitness goal for yourself.
2. Sports and fitness is mainly through the training methods of the coach and your own efforts to change the body, so please do not think that practice a few times to achieve results, to give yourself a concept of time, do not be too hasty.
3. Scientific and reasonable exercise training + reasonable diet + good sleep quality = the ideal body you want. So do not ignore the role of other factors in the fitness process.
