Note: The following article is only suitable for novices to lose weight, and is not suitable for athletes to lose fat in preparation for competitions or for senior bodybuilders to lose fat
1. Stage of improving physical fitness. The time is set for about a month.
During this period, we ensure that we train at least four days a week. We can practice one day and rest one day, or we can practice two days and rest one day, ensuring at least three days of rest a week. Strength training lasts about 20 minutes, which is mainly used to learn and master the essentials of each strength training movement and the parts to be exercised. Aerobic training lasts for about 40-60 minutes. If you feel tired during the training, you can rest 1-2 times, each time not exceeding 1 minute. It can be a treadmill, a spinning bike, or aerobics. Just keep the intensity low, and gradually allow your heart, which hasn’t beat vigorously in several years, to adapt to the current rhythm. Don't expect to lose much fat and weight during this period, because it's just for you to adapt. Try to have as little salt as possible in your diet, and reduce staple foods and meat appropriately. Ensure normal intake of three meals a day. At least stop eating junk food and greasy food. No matter how delicious it is, please control it. Otherwise, you don’t need to read the following article. By doing this, you will lose 2-3 pounds of fat this month, maybe more.
2. Increase muscle content and promote fat burning. The time positioning is also one month
At this stage, we can change our strength training methods and increase the strength training time to 30 minutes. We can then perform detailed muscle group exercises. Only targeting one muscle group or the corresponding muscle group, each group of gradually increasing pyramid training methods will continue to stimulate our muscles and allow them to grow. Then keep the aerobic time at least 50 minutes each time, and try not to rest in the middle, and do it all at once. In terms of diet, you can increase your protein intake, gradually reduce the amount of carbohydrates (mainly the content of staple foods), and achieve a low-fat diet. From this stage, due to the increased intensity of strength training and aerobic training, we should add one meal after training, that is, at least 4 meals a day. The main purpose of a meal after training is to prevent massive breakdown of muscles. You can choose anti-breakdown supplements like BCAA or whey protein., eat small amounts of slow-release carbohydrates. It could be a small banana and a piece of bread. Don’t use high-glycemic index foods, such as cola, sugar water, or junk like cream cakes.
3. Powerful fat burning stage. One month
During this period. We can already enter the so-called formal scientific training period. Keep strength training to around 30-40 minutes. Try to keep the rest between sets within one minute, and use compound movements to train muscles throughout the body instead of embroidered single-joint movements. Compound movements such as squats, bench presses, and deadlifts are great for improving strength and building muscle. Carry out aerobic training for at least an hour immediately after strength. At this time, we can introduce some more advanced training methods. For example, when aerobic, use variable speed running, run fast for 1 minute, run at a medium speed for 2 minutes, run at a slow speed for 3 minutes, and then cycle like this. The purpose of this is to increase the overall calorie burning, increase the energy supply of the heart and lungs, and more importantly, prevent the body from adapting to the training that has been carried out for two months. The less your body adapts, the more calories it consumes.
At the end of aerobic exercise, if you have no joint problems, you can do a 3-5 minute fast sprint, and then end with 2-3 minutes of jogging. Remember to ask your coach to teach you to relax and stretch your muscles after training to promote recovery. During this period, you need to be more strict with your diet, and you can eat smaller meals more frequently. Eat 4-6 meals a day. Don’t be too full at each meal, and try to be 8-9 minutes full. Try to make a list with less salt and less oil, and use more slow-release carbohydrates in staple foods. Fruits can partially replace staple foods, because fruits also contain a certain amount of carbohydrates. You can use some BCAA and whey protein before and after training to prevent muscle breakdown caused by long-term exercise and promote muscle synthesis after training. If you can't afford it, use some whey protein powder. Drink 20 grams before training and 30 grams after training with some banana and oats. Not only does it store more energy before your next training session, it also preserves your muscles to the greatest extent.