Now many friends let me go to the gym to exercise for so long, and I find that it has no effect for a long time. The following is an effective fitness and muscle building plan, which will receive satisfactory results after 3 months. Just try it. The following is the exercise of intermediate fitness plan that I arranged for you. Welcome to read and browse. For more relevant information, please pay attention to the relevant columns!
The first month:
1. Try to consume about 22 calories per pound of body weight every day (for a person of 180 pounds, it is close to 4000 calories). You must eat a lot of food to become strong.
2. Ensure a daily intake of about 1.5g of protein per pound of body weight (a person of180kg needs about 270g).
3. In order to gain strength, you also need enough carbohydrates, and the daily intake is about 2.5 grams per pound (180 pounds is about 450 grams).
4. Healthy fat will help you repair the joint damage caused by heavy training, and even saturated fat is very important for maintaining male hormone levels, which can improve the growth of strength. 30% of the total calories per day should be obtained from fat, that is, about 0.75g per pound of body weight per day (one person needs 180 pounds 135g or so).
The second month
1, this month, reduce your daily calorie intake per pound of body weight to about 20 calories (180 pounds of people need about 3600 calories), you still need to eat a lot of calories to become strong, but eating too many calories for a long time will make you fat.
2. Maintain the daily intake of protein per pound1.5g.. (A person weighing 180 kg needs about 270 grams. )
3. You still need to eat enough carbohydrates to gain muscle growth, but you can reduce carbohydrates to 2 grams per pound of body weight every day (180 pounds of people need about 360 grams).
4. As in last month, we should get 30% of the total calories from fat every day, or about 0.5g per pound of body weight every day (180kg people need about 90g). Healthy fat can actually help you lose body fat, while saturated fat will maintain your androgen, thus maximizing muscle gain.
The third month
1, the last month is the time for you to build muscles and reduce body fat, which means that your calories will be reduced again, and this figure will be reduced to about 0/6 calories per pound of body weight 180 kg (a person needs about 2900 calories).
2. protein still keeps1.5g per catty every day (180kg people need about 270g).
3. Because protein's intake is unchanged, the decrease of your calorie intake mainly comes from carbohydrates. Reduce your carbohydrates to 65,438+0g per pound per day (a person with 65,438+080 pounds needs about 65,438+080g). He will continue to provide energy for the body, but it will also force the body to break down fat as fuel.
4. You still insist that 30% of the total daily calories come from fat.
Basic rules for all three months:
1, have a small meal every 2-3 hours every day. More frequent diets can provide nutrients for muscle growth at any time, and can also maintain a high metabolic rate to accelerate the burning of body fat, including pre-training and post-training meals and other small amounts of meals. You should eat at least six meals a day.
2. Insist on taking some protein powder before and after training. In the meantime, you need some protein that can be digested very quickly to accelerate muscle growth. Natural foods can't provide much benefit because they are absorbed too slowly. Drink 20 grams of protein powder 30 minutes before training, including 20-40 grams of slow-burning carbohydrates. Within 30 minutes after training, ingest 40 grams of protein powder, plus 40- 100 grams of fast-burning carbohydrates.
Water is an important part of your diet. It can keep your metabolism active and help you keep your muscles full. So you have to quote about 3.8 liters of water every day.
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