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Give me a fitness and weight-loss program

_ James Bond 02010-02-23 11:10:39 +0000 #1
I was 15 years old, 175CM

70 Gongjin

I would like to practice out of muscle, and lose weight!

Give me the answer has been extra!
jieli1152010-02-23 11:14:55 +0000 #2
Fitness Fat Reduction Program Reference:

1: aerobic training program (reference): treadmill or elliptical machine

3-4 times a week. Every 40-50 minutes. distance of 3-5 km.

control of heart rate 220 - age, x60-70%. yoga or Pilates

1-2 times a week.

2: strength training programs

a small number of times the weight of more than strength training, could play a role in tightening the skin, so that

the muscles more flexible, but also will not increase the circumference!

1 before each training. Treadmill jogging warm-up for 10 minutes

2. Stretching device stretching

the first day of leg training day

Smith squat :15-20RM (number) x3 group (group break 60 -90 sec)

sitting legs give 15-20RM

leg flexion and 15-20RM

Leg give 15-20RM

next day

Horizontal chest barbell shoulder training, elected 15-20RM (number) x3 Group

on the inclined dumbbell elected 15-20RM

on the inclined dumbbell-bird 15-20RM

seated dumbbell-elected 15-20RM

standing position Dumbbell Lateral Raise 15-20RM

on the third day back training days

Boo-li barbell Boat 15-20RM (number) x3 Group

anterior pull-down 15-20RM

Sitting equipment rowing 15-20RM

dumbbell birds after 15-20RM

fourth day of the arm, the Ministry of Training Day

seated dumbbell alternating barbell curl 15-20RM (number) x3 Group

EZ bar barbell curl 15-20RM

chest-Curl 15-20RM

seated dumbbell-neck flexion and extension arm 15-20RM

rope under the pressure 15-20RM

the fifth day of the abdomen Training Day

sit-ups 15-20RM (times) x3

supine leg raise 15-20RM

twist sit-ups 12-15RM

2 from 12-15RM

also can be used a training to all parts of the training again, select a movement for each part of each movement cycle of the training to do 20!!!)

3: Diet Plan (reference): Eat small meals often slow down the eating pace

breakfast 8:00, skim milk 250ml, amount of fruits and vegetables, whole wheat bread 2 egg blue 2

snacks 10:00, 1

Lunch 12:00 bananas, the staple food 75g, meat 50g, vegetables 150g (preferably raw or and hold the oil) fruit snacks amount

15:00, juice cup

Dinner 18:00, staple 50g, meat, 50g, vegetables, 150g, fruit and moderate

Weight Loss vegetables: tomatoes, celery, leek cabbage, Chinese cabbage cucumber lettuce

weight of fruit: apple orange peach

Bodybuilding foods: coarse grains, corn, boiled potatoes, oatmeal, apple orange banana peach juice, a variety of vegetables, beans, milk, yogurt, lean beef, fish, eggs, chicken breast (to yolk)

Note: The beef and mutton, pork Do not eat red meat and other meat. May be appropriate to eat fish, chicken (peeled) seafood.

Drink drink less: such as carbonated beverages, orange juice, etc.

8-9 glasses of water a day (more than 2000 milliliters)
_4 this person has died 4_2010-02-23 11:50:21 +0000 #3
Fitness Which Anyway, movement from point to eat more protein as long as you do not eat eggs, beef, nausea and want to have money to buy some health products are very expensive things that eat less fat, high sugar

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