Fat loss and muscle gain plan collection version

Fat loss and muscle gain is a very popular way now. This method can allow obese patients to remove excess fat in their bodies, and can also allow these people to have some muscles while staying away from obesity. Muscles will make our body look more linear, and for men, muscles are also a symbol of masculinity. So do you know how to make a plan for fat loss and muscle gain? Let's learn about it together!

　　Monday and Friday: Squat + Pushups

　　　Download fat and muscle gain not only requires exercise, but also requires dietary matching. We can start with the two exercises of squat and pushups, which can help everyone exercise the muscles of the buttocks, back, and arms. The muscles have a certain effect, but after exercise, because they are also strong, we should eat more protein-containing foods in our diet. These exercises are done in three groups every day, each group of 50. In terms of diet, we can choose two slices of whole wheat bread + two eggs for breakfast, and white rice or noodles for lunch, paired with 100 grams of vegetables + chicken breast. You can eat some simple coarse grains for dinner, but eating some muscle-building powder after dinner can be beneficial to muscle-building.

　　Tuesday and Thursday: Plank support + hip bridge

　　Doing plank support and hip bridge can test endurance, and it has a certain optimization effect on the buttocks and the core muscles of the entire body. Therefore, after exercise, you can improve endurance. , and make our muscles grow. Also, we do 3 to 5 sets a day, each set should last for more than 30 seconds, and last for as long as possible, and the effect will be better. For breakfast, you can drink a glass of milk + a handful of nuts, lunch, macaroni or rice with salmon, chicken breast, dinner, millet porridge + vegetables, and 30 grams of protein powder after meals.

Wednesday and Saturday: pull-ups + squat

Next, you can use the two exercises of squat and pull-ups. These two exercises can mainly help everyone exercise their legs and buttocks, and this exercise is also relatively strong. After training, our muscles will be torn, so if you match them with foods with high protein content, you can repair them as soon as possible Muscles and grow into muscles. Pull-up exercises can be done 15 times a day, and two groups are done separately. Three groups are completed every day, and squats for more than 30 seconds are enough. Dietary attention is also required. First of all, you can choose steamed eggs for breakfast, paired with milk, steak and broccoli for lunch, and drink some corn porridge with some simple coarse grains for dinner, and you can also eat some muscle-building powder, or drink a cup of high-protein milk before going to bed.

From the analysis of the article, we can see that the biggest feature of fat loss and muscle building is not to eat too many high-calorie foods, but eat more foods with high protein content.

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