Each time you go to this 1-2 hours, you can the gym each fixed equipment to do 1-2 groups, take the weight with the weight you can do more than 15 weight. Do 15 for each set. But don't touch the barbells and dumbbells, just those large fixed machines. Usually the equipment are labeled with instructions, if not, ask the coach directly how to use, this is all they have to work tasks.
After practicing once, you can choose the treadmill, elliptical to do aerobic, treadmill slope speed or elliptical resistance depends on your own physical condition to do, but to ensure that to do more than 45 minutes, an hour or less of time.
Aerobic can also choose the gym to provide dynamic cycling class, or aerobics class.
After a month, you can insist on going five times a week, basically the body has been part of the exercise, there is a certain physical foundation, the following is the focus of the fat loss and shaping training program and dietary arrangements.
First of all, diet, in your entire training period, whether it is half a year or a year, dietary arrangements are the same. The main focus is on less oil, less carbohydrates (simply put, rice and noodles), lots of green vegetables and high protein lean meat and fish and shrimp.
Then again, the number of sets and weight of the workout, each movement selected weight is their own just can do 15 weight. Each action to do 6-8 groups, each group is 15. This is the so-called small weight, more sets, more times, this kind of strength exercise is specifically for fat loss (that is, weight loss) to do, with aerobic, you can do the body fat consumption at the same time, the muscles have a clear line, but will not add a lot of muscle mass.
The weekly fitness program for you to develop two kinds, one is the five-day traditional chest; back; shoulder; arm; leg exercises, one is to go to the three-day exercise method. I can only write down the name of the action for you, the practice of specific actions please go to the potato, Youku, or Baidu video with the name of the action to search for video tutorials, this is very much.
Can go to the five-day plan
Monday: Chest Barbell bench press, barbell incline bench press, double-bar arm extension, dumbbell bird
Tuesday: Back Pull-ups Cross-pull back Dumbbell rowing Curved-bar rowing Every other week you can do a hard pull-up
Wednesday: Shoulders Smith push-ups Dumbbell side planks Dumbbell front planks Bent-over Dumbbell bird
Thursday: Arms Biceps Bench Press Dumbbells Alternating Triceps Narrow Grip Bench Press Deadlift Arm Curls Steel Line Press
Friday: Legs Deep Squats Leg Curls Leg Lifts Calf Heel Raises
Can go to a three-day program
Day 1: Chest Barbell Bench Press, Barbell Incline Bench Press, Dual-Bar Arms, Dumbbells, Dumbbell Flyers, Rest 5 minutes at the end of the chest workout to start working the triceps, with a choice of movements Deadlift Arm Curls Steel Line Presses Day 2: Back pull-ups, pull-ups, dumbbell rowing, curved-bar rowing, hard pull-ups every other week, and biceps 5 minutes after the back exercise, choose curved-bar curls, pastor's bench curls
Day 3: Legs deep squats, calf raises, and 10 minutes after the end of the day to start the shoulder exercise, take the action of the Smith machine barbell pushups, dumbbell side planks, dumbbell front planks. Overhead dumbbell flyes
If you can go four days, practice legs and shoulders separately
Finally, cardio, cardio by this time you should be able to hold on for 45 minutes, every day at the end of the strength training to start cardio, whether you run or jump rope or elliptical, do enough for 50 minutes, if you can not hold on to the cardio, you can use a kind of cardio for 25 minutes + another kind of cardio for 25 minutes to workout.
Go ahead and practice, you're still young, you'll get the results you want in 6 months!
To start with, you need to use light weights, and the movements must be correct, otherwise the muscle lines will not look good, you can ask more gym trainers
This is the first time I've ever done this.