The Spring Festival is the most important festival for us. During the Spring Festival, every household has big fish and meat, and there are manyFattyfood, it’s hard for everyone to avoid dieting, right? After the Chinese New Year, we have to use 4 weeks to lose the fat that you have gained after you indulged in eating during the Chinese New Year. Let the editor teach you! Make one for everyone
4 week fat burning plan!
1. Use carb cycling
Carbohydrate cycling is a cycle of eating carbohydrates from high to low, and then from low to high. There are many different methods of carbohydrate cycling, but today I will introduce the simplest method.
Let’s first discuss how to calculate normal carbohydrate intake. If you exercise a lot, you need 1.5 grams of carbs per pound of body weight per day; if you exercise moderately, you only need 1 gram of carbs per pound of body weight.
For example, under normal circumstances, the editor needs 200 grams of carbohydrates per day, and my carbohydrates will be as follows:
Day 1: 150g (reduce 50g first)
Day 2: 100g (reduce another 50g)
Day 3: 50g (reduce another 50g)
Day 4: 125g (add 75g)
Day 5: 200g (add 75g)
One thing to note is to do your hardest or highest priority workouts on high carb days, such as leg days.
Also, avoid drinking carbohydrates before bed and eat a salad or chicken breast when you're hungry.
2. Exercise 5 days a week< /strong>
Day 1, 3, and 5 are weight training; Day 2 and 4 are 30 minutes of aerobic training, such as jogging or cycling. Please maintain it for at least 4 weeks!
Weight training guidelines are as follows:
a. A total of 5 movements, performed one after another, for at least 3 cycles.
b. The shorter the rest time between movements, the better; the rest time between cycles is 2 minutes.
c. eachDo 15 Reps. You can use lighter dumbbells for the first cycle, and then gradually increase the weight.
d. Train 1-2 times a week for a total of 6 weeks.
1. rotational goblet squat
Training muscles: gluteus maximus/hamstrings/quadriceps/internal and external obliques
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2. skier swings
Training muscles: gluteus maximus/hamstrings/quadriceps/anterior deltoid
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3. lawnmower pull
Muscles trained: gluteus maximus/?Hamstrings/Quadriceps/Rear deltoid/Trapezius/Internal and external obliques
4. rotational lunge
Training muscles: gluteus maximus/hamstrings/quadriceps/internal and external obliques
5. split squat to lateral raise
Training muscles: gluteus maximus/hamstrings/quadriceps/middle deltoid
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