Losing 30 pounds in 28 days: A complete record of weight training, aerobic training, and diet plan

Equipment training

Body Five Differentiation

Day 1

Chest:

● Barbell Bench Press

● Incline barbell bench press

● Big Flying Bird Chest Press

● Dips

● Push-ups

Day 2

Back:

● Overhand pull-ups (wide grip; medium grip; narrow grip)

● Reverse grip pull-up (medium grip; narrow grip)

● Barbell Row

● Seated rowing

● Latissimus dorsi lateral raise

Day 3

Shoulders:

● Dumbbell shoulder press or standing row

● Dumbbell lateral raise

● Front raise with weight plates

● Birds flying in a crouching position

● Reverse tensioner fly

Day 4

Biceps and triceps:

● Barbell curl

● Seated dumbbell bicep curl

● Large Flying Biceps Curl

● Single-arm dumbbell triceps extension

● Press down (with rope or bar)

● Bent-over dumbbell triceps extension (rope)

● Narrow-grip push-ups

Day 5

Legs:

● Wide stance squat

● Straight-leg deadlift

● Lunge or standing arm raise

It is recommended that you record the number of training sessions, weights, and sets each day. This will help you monitor your progress and adjust your plan accordingly.

The training uses a pyramid method, with 15 reps in the first set, 10 reps in the second set, 4-6 reps in the third set, and occasionally a maximum weight for one repetition. The fourth set is then reduced to 12 reps.

The purpose of this is to provide sufficient stimulation to the body's muscles, preventing them from losing strength and atrophying.

Second, aerobic training

The choice of aerobic exercise is also an important aspect; brisk walking is recommended for most girls.

Many girls are used to running like crazy on treadmills.

In fact, if aerobic exercise can reach the fat-burning heart rate, the duration should be kept between 40 minutes and 1 hour.

There are many types of aerobic exercise to choose from, such as climbing stairs (a favorite of older men), cycling, and using an elliptical machine, all of which are very effective. Changing the type of exercise frequently makes it easier for the body to adapt, which can make the fat loss effect better.

However, too much aerobic exercise will deplete too much muscle mass, so I only do aerobic training about 5 times a week.

Three Diet Plans

Now that we have both anaerobic and aerobic exercise options, let's look at dietary issues.

Many people are confused about this.

In fact, not eating to lose weight can actually lead to water and muscle loss. You may look like you've lost weight, but the fat you're actually burning is still there.

Therefore, it is important to know how to match the amount of each nutrient element with training, as well as to eat small meals frequently.

Here are a few points to note.

● It is necessary to consume, but the intake of foods high in carbohydrates must be controlled.

Carbohydrate sources must be mainly whole grains, such as oats, purple sweet potatoes, yams, and whole wheat bread.

The intake amount can be calculated as 0.8 grams per pound of body weight.

● Increase protein intake.

Protein sources include lean meat, skim milk, egg whites, whey protein powder, and fish.

When performing weight training, consuming sufficient protein can increase lean body mass, prevent muscle loss, and improve the body's metabolic rate.

The intake amount can be calculated as 1 to 1.5 grams per pound of body weight.

● Replenish with healthy fats.

Adequate intake of unsaturated fatty acids can help the body metabolize fat.

In addition, many nutrients are fat-soluble and require lipids to be transported to be effective, but it is important to pay attention to the amount consumed.

It is recommended to eat some nuts, deep-sea fish, or olive oil for breakfast every day.

The intake amount can be calculated as 0.5 grams per pound of body weight.

● Drink plenty of plain water.

On average, you can drink 3 to 4 liters of plain water a day to speed up your metabolism, which is beneficial for burning body fat (many girls with excessive body fat have a common problem: they don't like to drink water).

The first thing the uncle does every morning after waking up is to drink 500 ml of plain water, which can quickly moisturize the internal organs and improve metabolism.

● Increase your intake of minerals and vitamins.

These trace elements and coenzymes play an indispensable role in metabolism in our bodies, so you may consider taking extra multivitamin supplements.

● Eat more fiber-rich foods.

The best way to prevent hunger is to eat vegetables.

Anyway, the uncle was born in the Year of the Ox, so eating vegetables is a piece of cake for me.

Section 2: Easily Overlooked Details of Fat Loss

The uncle often said, "Pay attention to the details."

Why do so many people huff and puff through months of training, eating nothing but boiled vegetables for ages, yet still not lose a single pound? Because the following details determine whether you can successfully lose weight.

Detail 1: The required food intake needs to be calculated based on weight.

How can you eat more or less based on your feelings? Scientific weight loss should be based on actual conditions.

The amount of protein and fat you need to consume depends on your body weight.

If you want to lose weight, don't be afraid of the hassle of calculations.

Detail 2: Set reasonable goals

Set reasonable weight loss goals based on your own circumstances.

You need to take a physical test first.

You need to know your muscle and fat content in order to develop a scientific weight loss plan.

Detail 3: Pay attention to the optimal heart rate for fat burning.

Whether your aerobic exercise is ineffective or not, your heart rate for fat loss will tell you.

Be sure to calculate your optimal heart rate range for fat loss using the formula explained earlier.

To achieve fat loss, you need to keep your heart rate within this range during aerobic exercise.

Detail 4: Drinking water

Set a daily water intake target based on your weight.

Drinking enough water will help you sweat more, speed up your metabolism, and make you lose weight faster.

Detail 5: Good sleep schedule

Sleep is the most important thing in everything.

Assuming a regular sleep schedule, ensuring 7-8 hours of sleep each day can help maintain normal hormone levels, which is beneficial for fat burning.

It's true that staying up late will make you gain weight.

If you don't get enough rest and your body is in a state of fatigue, you naturally won't be able to lose weight.

Detail 6: Protein Supplementation

A high-protein, low-carbohydrate diet is a prerequisite for fat loss.

At the same time, adequate protein intake is also crucial for muscle growth.

To achieve a good figure, you must make sure you consume enough protein! Don't forget to calculate your protein intake based on your weight.