Hi, a little partner in the fat loss and muscle gain period, if you still don’t know how to understand your physical condition, how to arrange your diet during the fat loss period, how to choose fitness clothes, and more importantly, you don’t know how to use fitness equipment , Still worrying about the "community death" of the gym, so keep watching!
Wang Jiaer
Zhao Liying
Zhao Liying
strong Yang Shuyu
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23 Choosing to lose fat or gain muscle
Anyone who chooses a gym should have a body side to generate a test report. Take me as an example. After I applied for the card at the gym, a side report was attached to me, which showed in detail my body's water content, protein content, fat, lean body mass and skeletal muscle (that is, muscle mass). According to my physical condition, I am currently formulating a training plan with the goal of muscle building and shaping. Everyone's situation is different, the gym will be equipped with testing equipment, this step is very simple.
2. How to choose fitness clothes
You should choose a close-fitting and comfortable style for fitness clothes. The number of yards must be selected appropriately, otherwise there will be a sense of restraint when doing exercises. Too loose is not convenient for exercise.
After many selections, I bought two sets of fitness clothes in a certain red software.
It is recommended to take one size larger for the first set of tops. The upper body is still tight.
I started with two sets of yoga pants of the same style in different colors, which are comfortable and convenient for exercise.
(for reference only)
First set
Second set
First set of upper body picture
strong 23_strong p1_strong diet
Three meals must be eaten on time,Especially breakfast. Eating breakfast can speed up our metabolism, and will help burn fat and help lose weight.
My coach’s suggestion is to have a cup of milk for breakfast and one egg white (try not to eat egg yolks, high cholesterol), because I live at school, lunch and dinner can choose a meal in the cafeteria, eat more meat ( Mainly beef), you can also choose a healthy diet, using whole grains instead of white rice.
Recommended staple food: coarse grains, beef, chicken breast, fish, boiled eggs
Vegetables: cabbage, spinach, cauliflower, celery, cabbage, cucumber, kelp, leeks
Fruit: apple, banana, watermelon, orange
Fourth, the use of fitness equipment (basic version )
The equipment that 80% of novices will choose when they go to the gym for the first time-treadmill
The treadmill can adjust the speed, slope, etc. according to your own situation, and will record your exercise time and calories burned.
Novices can choose 5km|h
If you use a treadmill to warm up, then ten minutes is enough, and it takes twenty minutes to start to burn fat.
treadmill
elliptical machine is also a common aerobic exercise equipment
elliptical machine
elliptical machine can manually select about 8 weight.
You must eat before doing aerobics. The first time I chose the elliptical machine, I felt nauseous in about 20 minutes. It turns out that fasting aerobics is not suitable for our hypoglycemic people.
If you want to lose fat, I highly recommend the elliptical machine for half an hour a day to experience the feeling of a pool of sweat on the ground.
bench press
bench press has more uses,You can practice arms and chest muscles, etc.
This kind of equipment is still recommended to be used under the guidance of a coach. If the movements are not standard, it is easy to practice the wrong place and cause muscle damage.
If the economy is really limited, beauties can try to find a muscular man belt hahaha
dumbbell
dumbbells are the most common in the gym, novice Xiaobai still honestly choose the most basic 2.5 KG
It’s okay to use dumbbells to train arms and chest muscles. The most important thing is that dumbbells are used in many exercises.
This article advises novice Xiaobai from four aspects. The next article teaches you how to practice arms, chest muscles and buttocks.
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