Boys are in the fitness calendar.

How do fitness beginners make effective muscle building plans? How do beginners gain muscle through exercise and diet?

The following are general practice steps:

1. Warm up for 5- 10 minutes;

2. Strength training for 30-45 minutes;

3. Aerobic exercise for 30 minutes.

If you are thin, you can reduce the aerobic exercise time to less than 30 minutes, or even do no aerobic exercise. I just started exercising. I suggest practicing four days a week and taking three days off.

Strength training can be carried out in the following ways:

Day 1: Chest Muscle+Abdominal Muscle

Day 2: Back muscles+biceps brachii

Day 3: Shoulder+Triceps brachii

Day 4: Legs

I personally suggest that everyone can practice the parts they want to strengthen, and the number of each movement should be controlled at 6-8 in each group, and it is appropriate to practice 3-4 groups at a time.

For beginners, the initial training should not be too intensive, and you can usually practice once every other day.

For example, practicing the first movement for the first time, having a rest on Tuesday and practicing the back and shoulders on Wednesday are also groups. Rest on Thursday and do abdominal and arm training on Friday. This cycle is generally controlled at around 8 hours while ensuring adequate sleep every day.

Diet is also an indispensable part of muscle building. Muscle growth consumes energy. Without enough calories, it is impossible to ensure the normal growth of muscles.

Great advice on meal planning.

Meal plan: total protein: 468 kcal (17%), total carbohydrate: 1424 kcal (5 1%) and total fat: 990 kcal (35%), which is suitable for people and women who just started fitness.

Breakfast: two pieces of whole wheat bread, an fried egg, a cup of skim milk (about 230ml) and an apple (without peeling). Extra meal: a cup of low-fat yogurt and six whole wheat soda cookies.

Lunch: Fried lean beef can be served with celery, onion or green pepper, broccoli, a bowl of brown rice and a glass of lemon juice. How do novices make effective muscle building plans? How to train and eat?

Extra meal: a banana and a small portion of raw almonds (about 24).

Dinner: Chicken breast fried with fresh vegetables (including mushrooms, carrots and other vegetables), fried shredded potatoes and a bowl of brown rice with little oil.