Have you gained three pounds after the Chinese New Year? If you are a beginner, this "7 Days to Lose Weight and Build Muscle" will take you on your journey to lose weight and gain muscle.
Change your own beginning:
At the beginning, you only need simple bodyweight training. Do you think this is too easy? It's your first day and it doesn't matter whether you find it difficult or easy. The important thing is that you don’t stop once you start!
Notes on the first day of training plan:
1. It is expected to take 10-15 minutes to complete.
2. Do each action 8 times, taking as little or no rest as possible each time. Complete the following four actions, this is a cycle.
3. After completing one cycle, rest for one minute and start again.
4. Complete as many repetitions as possible within 10-15 minutes.
Self-weight training training plan arrangement:
Action 1: Squat with body weight: 8 times in one set.
Action 2: Supine hanging arm flexion and extension: 8 times in one set.
Action 3: Push-ups: 8 times in one set.
Action 4: Dumbbell lunge squat: One set of 8 times for the left and right legs.
Then cycle action one to action four. Do as many cycles as possible in 10-15 minutes.
These seem very basic, but this simple training method and intensity are indeed formulated for you as a novice. You have to do it carefully, it's a challenge to do as many circuits as you can and see how your body reacts tomorrow.
Meal Planning Section:
1: Reduce the food intake by one third than usual, with less salt and less oil. This will not only bring health, but It can also help with weight loss. Eat more vegetables.
A good body shape requires a combination of exercise and diet. One is indispensable, which is why we need to track our diet. According to a study in the "American Journal of Preventive Medicine", over a period of time, those who have a strict diet training plan will lose an average of 13 pounds of weight. If there is no control of the diet plan, the average weight will drop 9 pounds, and some even have little change. And with a controlled diet plan and good record keeping and execution of the plan, I lost 18 pounds.
2: If you want to increase the speed of weight loss and muscle gain, add one pill of L-carnitine (or fat killer) before exercise and a spoonful of whey protein powder after exercise.
There are many weight loss products, but most of them have side effects. If you don't exercise and maintain healthy living habits, the weight will easily rebound. Here we recommend two sports fat-loss supplements to help you speed up weight loss. 1) L-carnitine has no side effects, helps fat metabolism during exercise, and can be taken for a long time. 2) Fat killer, has some side effects. It is more popular in the European and American fitness circles, and the effect is more significant than that of left-handed exercise.
L-carnitine (promotes fat burning, no side effects)
Fat killer (more effective in burning fat, with side effects)
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If you want to build muscle, protein supplementation is essential. Then add a spoonful of whey protein powder after exercise, which will be good for your muscles.Meat synthesis can play an important role. If you are not considering protein powder, you can also use eggs instead. Eating two egg whites after a workout and one before bed will also give your muscles important nutrients.
MuscleTech Whey Protein Powder 5 lbs (Basic Protein, Economy Size)
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Business license number: 450304000104811, health license number: sp4503041410104699, quality supervision organization code number: 09772252-7