What is the fitness plan for gaining muscle and losing fat?

Nowadays, fitness has become an emerging topic. Many people want to achieve the goal of shaping a perfect body through fitness, especially for some people who want to practice perfect muscles. Any fitness requires a certain plan, so for those men who want to shape their bodies, there must be a fitness plan for muscle gain and fat loss. So how to plan it? Let's take a look now!

1. The stage of improving physical fitness. The time frame is about one month.

During this period, we ensure at least 4 days of training a week. We can train for one day and rest for one day, or two days and rest for one day. We ensure at least three days of rest a week. Strength training lasts about 20 minutes, and is mainly used to learn and master the essentials of each strength training movement and the parts of the body that are trained. Aerobic training lasts about 40-60 minutes. If you feel too tired in the middle, you can rest 1-2 times, each time no more than 1 minute.

2. Increase muscle content and promote fat burning. The time positioning is also one month

At this stage, we can change the way we do strength training fitness plan, increase the time of strength training to 30 minutes, and we can perform detailed muscle group training. Only targeting one muscle group or corresponding muscle groups, through the pyramid training method with gradually increasing weight in each set, we can continuously stimulate our muscles and make them grow. Then keep the aerobic time to at least 50 minutes each time, and try not to rest in the middle, and finish it in one go. In terms of diet, you can increase the intake of protein, gradually reduce the amount of carbohydrates (mainly the content in staple foods), and achieve a low-fat diet.

3. Intense fat burning stage. One month

During this period. We are now in a position to enter the so-called formal scientific training period. The strength training fitness program should be kept at around 30-40 minutes. Try to keep the rest time between sets to less than one minute, and use more compound movements to train muscles throughout the body instead of those single-joint movements that are like embroidery.

The fitness methods mentioned above by the editor can help male friends gain muscle and lose fat. Although they are suitable for all men, everyone must pay attention when exercising according to the plan. Some exercises need to be combined with their personal physique. Because everyone has a certain individuality, if you feel uncomfortable, you must change according to your actual situation.