Men’s fitness diet plan

To maintain a healthy body, it is not only necessary to adhere to fitness exercises, but diet is equally important. Appropriate eating habits coupled with moderate exercise can bring us a healthy physical condition. So, below is a men’s fitness diet plan that I will share with you. You are welcome to read and browse.

Warm up; walk briskly on the treadmill for 40 to 50 minutes each time. Running for a while, resting for a while, and then running again is not effective.

Process: 10 minutes of running to warm up, 30 minutes of jogging, 20 minutes of step machine (to slim down legs and raise hips), 20 minutes of elliptical machine, skipping rope, 20 minutes to stretch ligaments; 30 minutes of equipment, 30 minutes of aerobics, 30 minutes of skipping rope, 1000 times or 20 minutes depending on the time; 10 minutes of lying on the abdomen Do 3 groups step by step and gradually increase

Fitness secret weapon: 200 skipping ropes, rest for 2 minutes for 5 sets. You can do it at any time and anywhere. 20 minutes of skipping rope is equivalent to 1 hour of running

Tips: White-collar workers who often sit should pay attention to using their heads and bodies to write their names. Exercise will relieve fatigue

Note:

1. Limitations Drink and quit smoking;

2. Exercise for 30 to 45 minutes every day;

3. Daily salt intake should be controlled within 6 grams;

4. Eat more potassium-rich foods, such as bananas, oranges, etc.;

5. There should be enough calcium in the diet, such as dried shrimps, milk, etc., which are high in calcium;

6. Eat less fatty meat and foods with high cholesterol, such as egg yolks, fish roe, etc.

Strength training plan

1. Warm up with brisk walking on the treadmill (elliptical machine) for 10 minutes< /p>

2. Stretch the muscles to be trained (using static stretching)

Chest and shoulder training

Seated dumbbell press 15~20RM (reps) × 3 groups< /p>

Standing dumbbell lateral raise 15～20RM

Equipment chest press 15～20RM

Sit-ups 15～20RM

Supine leg raise 15～20RM

Back training

Front neck pull-down 15～20RM (reps) × 4 groups

Seated machine rowing 15～20RM

Sit-ups 15～20RM

Supine leg raises 15～20RM

Arm training

Seated dumbbell alternating curls 15～20RM (reps) × 3 Group

E-Z barbell curl 15～20RM

Rope push-down 15～20RM

Sit-ups 15～20RM (times) × 3 groups

p>

Supine leg raise 15~20RM

Leg training

The number of all equipment in the previous week was: 10RM times

Smith half squat: 15 ~ 20RM (reps) ~20RM

Leg curls 15~20RM

Sit-ups 15~20RM

Supine leg raises 15~20RM

Muscle gain Method. Training section

Chest muscles: 3 sets of bench press, one set of P weight for warm-up, one set of P weight? One set of weight

Incline: Same as above

Flat dumbbell 3 sets of heavy weight bench press, 3 sets of heavy weight incline

3 sets of light weight exercises for supine flyes

5 sets of butterfly chest press with moderate weight exercises, standard of 10 to 12 times in each group Adjustable

Biceps: Stand upright with the chest and curl the weight at p. 3 groups of 10 times for left and right E-Z barbell curls. 3 groups of small dumbbell curls for the big arm without moving. Do them together for 3 groups of 10 times.

Seated alternating curls for 3 sets of 10 times with a weight of 60%

Gantry exercises for 3 sets to exercise muscle peaks with light weight

Back: Pull-ups, 3 sets of rope pull-downs with weight gradually Increase the weight of 4 sets of V-shaped back pulls in increments without rest for 1 minute

Bent-over single-arm rowing 3 sets of weight increments action standards

Deadlift 3 sets of weight increments

Pay attention to stretching between groups

Three heads: Lie on your back with your upper arms still, curl your forearms and pull down in reverse V (club said)

Do 3 groups in one ***

Rest for 1 minute between sets. No rest between sets

Legs: 3 sets of squats with gradually increasing weight, 3 sets of thigh flexion and extension with moderate weight

3 sets of single leg flexion

Shoulders: 3 sets of heavy shoulder press, 3 sets of incline heavy press Side raises with moderate weight

Pay attention to stretching

Exercise your abdominal muscles every day and what the club teaches you

Muscle-building diet: potatoes, pasta, chicken, eggs, beef, milk, oats, vegetables Fruit

Coarse grain boiled potatoes, corn oatmeal, apple, orange, peach and banana juice,

Dietary suggestions

Breakfast: 250ml of skim milk, appropriate amount of fruits and vegetables, whole wheat bread 2 slices, 2 eggs

One banana around 10 o'clock (if you have time if possible); it is recommended to drink a glass of milk and an egg (don't eat the egg yolk)

Lunch: The staple food is a small amount of meat (firmly opposed to pork). Vegetables are optional (preferably raw or oil-free). Appropriate amount of fruits. There must be less oil in the dishes; no sweets, drinks, boiled water or juice are allowed for lunch and dinner.

Dinner: Eat before 18:00, skip the staple food, have a little meat, and eat as much vegetables as you like; drink a box of skimmed milk or an egg, an apple, or a cucumber instead of dinner in moderation.

Night: Do not eat after dinner at 18:00 or 19:00. Water and food are not allowed after 21:00. Drink more water. Boiled water can help you reduce hunger and flush away excess fat in the body. , keep metabolism flowing.

Weigh yourself once a week, not too much, so that you can see real progress.

A small amount of bread or something before exercising. If you exercise after eating, you must do it 40 minutes to 1 hour later. Try not to drink water during exercise. If your mouth feels dry, just moisturize your lips. It is best to eat liquid food, such as yogurt, within 20 minutes after exercise. , fruits, etc. to supplement sugar. Eat after an hour. A cup of soy milk or coffee, a beef sandwich and lettuce is a good lunch and will keep you energetic in the afternoon.

Food types;

1. Control calories and fat. Always be careful about the caloric content of your food, and add less fat and more fish and poultry to your meals.

2. The diet should be light. Eat less salt. The more salty food you eat, the more you crave it. Eat less processed foods with sauces, which are rich in sugar, salt and flour and will add calories to your diet.

3. Eat fruits and vegetables often. Eat moderate amounts of fruits, vegetables and whole-wheat bread that are rich in fiber.

4. Balanced diet. Arrange your own balanced diet according to the plan every day. At the same time, pay attention to regular meals and avoid overeating. To slow down your eating time, take no less than 20 minutes to eat a meal.

5. Negative heat balance. The principle of weight loss: caloric intake must be less than your consumption.

Whole wheat bread, corn, rice (must be less, 1 to 2 taels per meal), eggs, duck eggs, soy milk, milk (skimmed), apples, cucumbers, bitter melon, kelp, celery, Black fungus, tomatoes, winter melon, tofu, tofu skin, leeks, seaweed, fish, shrimp, chicken (chicken breast is required), all vegetables

You need to develop good habits to stand up after meals Drink more soy milk and eat bananas for half an hour (detoxification and beautiful legs), move more, eat less and more often, and slow down your eating speed (this is very important)

Weight loss vegetables: cucumbers, tomatoes, celery, leek, cabbage, lettuce

Fruits for weight loss: apples, oranges, peaches, tomatoes, cucumbers

Fitness foods: whole grains, boiled potatoes, corn, oatmeal, apple, orange and peach banana juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (remove Egg yolk)

Note: You can eat some fish, chicken (peeled), seafood, and beef appropriately.

Drink less drinks: such as carbonated drinks, orange juice, etc.

Accessories;

Foods to prevent and treat high blood pressure:

1. Fungi: Ganoderma lucidum, black fungus, white fungus, shiitake mushroom;

2. Leafy vegetables: celery , chrysanthemum, amaranth, Shantou, leek, day lily, shepherd's purse, spinach, etc.;

3. Rhizome: wild rice, asparagus, radish, carrot, water chestnut, water chestnut;

4 , flowers, seeds, nuts: chrysanthemums, apocynum, sesame, peas, broad beans, mung beans, corn, buckwheat, watermelon seeds, sunflower seeds, lotus seed hearts;

5. Aquatic products: kelp, seaweed, Jellyfish, sea cucumber, vegetables, seaweed, oysters, abalone, shrimp skin, whitebait;

6. Animals: milk (skimmed), pig gall, bezoar, honey, vinegar, soy products.

Fruits to prevent and treat high blood pressure:

1. Apples: rich in organic acids, fructose, pectin, cellulose and trace elements such as lithium, bromine and zinc. It has the function of preventing arteriosclerosis, arteriosclerosis and coronary heart disease. In recent years, studies have confirmed that eating more apples is particularly beneficial to hypertensive patients with excessive salt cravings;

2. Watermelon: Watermelon contains more than a dozen nutrients and has a good therapeutic effect on hypertension. Commonly used methods include: taking 9-12g of Watermelon Cuiyi and 9g of Cassia Cassiae and decoction instead of tea. The effect is very good. Watermelon kernel is also a good antihypertensive diuretic. Watermelon is known as natural white tiger soup, also known as cold melon, so people with weak constitution should not eat more;

3. Fresh plums: rich in acid, citric acid, malic acid, succinic acid and other nutrients Substances, high blood pressure, dizziness, insomnia, and difficulty falling asleep at night;

4. Lemon: Lemon is rich in vitamin C and vitamin P, which can enhance the elasticity and toughness of blood vessels, relieve calcium ions from promoting blood coagulation, and can prevent and Treats cardiovascular diseases such as high blood pressure. ;