How long does it take to get fit?

At least 1-3 months Cardio training program: (cardio improvement is very good for muscle building) 2-3 times a week, 30-60 minutes each time Heart rate control in (220-your age) x 80% 2: Strength training program reference A. Jogging warm-up 10 minutes B. Stretching the target muscles (static stretching) The first day of the legs and abdominal training. Leg training is beneficial to the whole body muscle length Seated leg raises 4 sets x 10-12 Smith squats 4 sets x 10-12 Leg curls 4 sets x 10-12 Sit-ups 4 sets x 15-20 Incline crunches 4 sets x 15-20 Supine crunches 4 sets x 15-20 (exercise abdominal obliques) Hanging leg raises 4 sets x 15-20 Chest and shoulder training: Plain barbell push-ups 4 sets x 10-12 Plain barbell push-ups 4 sets x 15-20 (exercise abdominal obliques action) 4 sets x 10-12 reps Flat bench dumbbell press 4 sets x 10-12 reps Upper incline dumbbell press 4 sets x 10-12 reps Upper incline dumbbell flyer 4 sets x 10-12 reps Seated dumbbell flyer 4 sets x 10-12 reps Seated dumbbell press 4 sets x 10-12 reps Standing dumbbell flyer 4 sets x 10-12 reps Standing dumbbell side plank 4 sets x 10-12 reps. x10-12 reps T-Bar Row 4 sets x10-12 reps Wide Grip Pull-Ups 4 sets x10-12 reps Flexed Leg Pull-Ups 4 sets x10-10 reps Anterior Neck Pulldowns 4 sets x10-12 reps Day 7 Bicep and Triple Head Workout Seated Dumbbell Alternating Curl 4 sets x10-12 reps One-Arm Dumbbell Behind-the-Neck Arm Extensions 4 sets x10-12 reps E-Z Bar Bell Curls 4 sets x10-12 reps Rope Presses 4 sets x10-12 reps There is an instructional film "Men's Bodybuilding" (***3 episodes) on Potato.com that talks about equipment fitness for your reference A complete fitness program should consist of eating (diet), practicing (training), and sleeping (sleep), while practicing consists of the three main components: cardio, strength, and flexibility. With this in mind, I give a training program that starts with a 5-10 minute aerobic warm-up, ends with 5-10 minutes of stretching and relaxation, and is interspersed with 40-50 minutes of strength training. Strength training: 1) back: pull-ups (neck pull-down); 2) chest: flat bench press (seated chest press); 3) legs: barbell squat (Smith squat); 4) shoulders: barbell push-ups (dumbbell push-ups); 5) arms: barbell curls (dumbbell curls); 6) abdominal: crunches (deadlift). Training notes: training 3 times a week, every other day, about 1 hour each time, practicing the whole body, each part of a movement, bracketed movements spare, a movement of 3 groups, each group of 8-12 times, action and action between the interval of 2 minutes, between the groups of 30-60 seconds, exhale when you exert yourself and inhale when you relax, the movement should be steady and slow. A gradual increase in weight must be used to make the muscles more adaptable and thus responsive to training. Use freely adjustable weight machines for training. This allows the muscles to respond better to the resistance generated by the equipment. This is because it allows more muscles to be involved in the movement. When doing the movements, whether you are lifting or lowering, control the movement so that you can focus the force and avoid borrowing. Diet: Eat small, frequent meals, moderate and high intake of eggs, milk and meat. Daily recipes are: moderate protein, less fat, high content of carbohydrates. the ratio of the 3 main nutrients should be about 25:20:55. Buns, noodles, rice and other staple foods and yams, oats, potatoes, etc. are very high in carbohydrates and can be preferred. Protein is the most important source of nutrients for muscle growth, bodybuilding trainers protein intake should be non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak and so on. Sleep: It is best to sleep for 8 hours every night, and then take a 30-minute nap at noon if you have time. By the way, the training time as far as possible arranged in the afternoon to evening hours, because the human body in this section of the physical strength and flexibility are in the best state. Finally, I wish you success in your fitness! The 14 secrets to increase muscle mass: large weight, low number of times, more sets, long displacement, slow speed, high density, read and move in unison, peak contraction, continuous tension, relaxation between sets, more practice large muscle groups, eat protein after training, rest for 48 hours, rather light than false. 1. Large weight, low number of times: bodybuilding theory with RM indicates that a certain load can do the highest number of consecutive repetitions. For example, the practitioner of a weight can only be lifted 5 times in a row, the weight is 5RM. research shows that: 1-5RM load training can make the muscle coarsening, development of strength and speed; 6-10RM load training can make the muscle coarse, strength and speed, but endurance growth is not obvious; 10-15RM load training muscle fiber coarsening is not obvious, but the strength, speed, endurance are long; 30RM load training muscle capillaries increased, endurance increased, but strength, speed increase is not obvious. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle size. 2. Multi-group number: when you want to get up to exercise, do 2-3 groups, which is actually a waste of time, can not grow muscle. Must specialize in 60 to 90 minutes of time to focus on a certain part of the exercise, each action to do 8 to 10 groups, in order to fully stimulate the muscles, while the muscles need a longer recovery time. Have been to do until the muscle saturation, "saturation" to self-feeling, the appropriate standard is: acid, swelling, numbness, solid, full, expansion, and the appearance of the muscle is obviously thick and so on. 3. Long displacement: whether rowing, bench press, push-ups, curved lifts, should first put the dumbbells as low as possible, in order to fully stretch the muscles, and then lifted as high as possible. This is sometimes in contradiction to "sustained tension", and the solution is to move quickly through the "locked out" state. However, I don't deny the usefulness of the halfway point with heavy weights. 4. Slow speed: lifting slowly and lowering slowly stimulates the muscles more y. Especially, when lowering the dumbbells, control the speed and do yielding exercises that can fully stimulate the muscles. Many people ignore the concession exercise, the dumbbells lifted up even if the task is completed, quickly put down, wasting a great opportunity to increase muscle. 5. High density: "density" refers to the rest time between two groups, only 1 minute or less time is called high density. To make the muscle mass increase rapidly, we need to rest less and stimulate the muscles more frequently. "Multiple sets" is also based on "high density". Exercise, like a war, to concentrate on training, do not think of other things. 6. The concept of action consistent: the work of the muscle is governed by the nerve, attention density concentration can mobilize more muscle fibers to participate in the work. When practicing a certain action, you should consciously make the idea and action in line, that is, practice what you want to think what muscle work. For example: the practice of vertical curls, we should look down with both eyes to watch their arms, see the biceps in the slow contraction. 7. Peak contraction: This is a major rule to make the muscle line very obvious. It requires that when a certain movement to the position of the most intense muscle contraction, hold the contraction of the most intense state, do static exercises, and then slowly return to the beginning of the movement position. My method is to feel the most tension in the muscle, count 1 to 6, and then put down. 8. Constant Tension: Keep the muscle under constant tension throughout the set, both at the beginning and at the end of the movement, do not allow it to relax (not in a state of "lockout"), and always reach complete exhaustion. 9. Relaxation between sets: Stretch and relax after each set. This will increase blood flow to the muscles, but also helps to eliminate the waste deposited in the muscles, accelerate muscle recovery, rapid replenishment of nutrients. 10. More practice large muscle groups: more practice chest, back, waist and hip, legs of the large muscle groups, not only can make the body strong, but also to promote the growth of other parts of the muscle. Some people, in order to make their arms thicker, only practice their arms without practicing other parts, but it will make the growth of biceps very slow. It is recommended that you schedule some large compound movement exercises that use large weights, such as large squat exercises, and they promote the growth of all other parts of the muscles. This is extremely important and sadly at least 90% of people don't pay enough attention to it to achieve the desired results. Therefore, it is important to include more of the 5 classic compound movements of the hard pull, squat, bench press, push-up and pull-up in your training program. 11. Eat protein after training: in the 30 to 90 minutes after training, the peak demand for protein, this time to supplement the protein effect is optimal. But don't eat right after training, at least 20 minutes apart. 12. 48 hours of rest: local muscles need to rest for 48 to 72 hours after a training session before the second training session. If high-intensity strength training, the local muscle training interval of 72 hours is not enough, especially the large muscle mass. However, the exception of the abdominal muscles, abdominal muscles are different from other muscle groups, must often be stimulated, at least 4 times a week to practice, each about 15 minutes; choose the three exercises that are most effective for you, only 3 groups, each group 20-25 times, are to do to the exhaustion of the force; the interval between each group should be short, can not be more than 1 minute. 13. Better Light than Fake: This is a secret that is not a secret. Many beginner bodybuilders pay special attention to the exercise weight and the number of movements, not too much attention to whether the movement is deformed. The effect of bodybuilding training not only depends on the weight of the weight and the number of movements, but also depends on whether the trained muscles are directly stressed and the degree of stimulation. If the movements are distorted or out of place, and the muscles to be trained are not, or only partially, stressed, the training will not be very effective, or even deviate. In fact, of all the laws, the correctness of the movement is always of first importance. It is better to lift lighter weights with correct movements than heavier weights with substandard movements. Don't compare yourself with others, and don't hang on to the ridicule of the gym Do push-ups (put your feet up, let your body be 45 degrees, do it slowly, in place as a standard) or face forward, hands back on a chair or sofa, feet flat on the chair to do the arm bending stretch; use dumbbells to bench press (must be heavy, or use a barbell) can be effective in practicing the pectoral muscles. Do sit-ups simple and effective to practice abdominal muscles, you can also lie flat on the bed with both hands to touch the tips of their feet (lifting the body), do must be slow, fast will have inertia, will affect the effect, must be done in the end, to the place. Or you can grab the bar with both hands, suspend your body in the air, and then lift your legs flat, repeatedly. Reverse sit-ups effectively practice lumbar muscles, facing the ground, the upper half of the body out of the bed, the lower half of the body does not move, to the waist as an axis, repeatedly lifting the upper body. Bench press with dumbbells (must be heavy) or pull-ups on the bar are very good ways to train the latissimus dorsi. The arms are mainly the small arms and the four parts of the biceps, triceps and deltoids. Biceps main pull, 1, you can use the big arm for dumbbell curved stretch on it, stretching time do not put in the end, so that the biceps is always stressed, and, you can use the Schwarzenegger's method, there is a nice name called the 21 loud salute, that is, when you do dumbbell big arm curved stretch, because from straightening to bending a **** is 180 degrees, you can be divided into three steps, the first step below the 90-degree to do 7 next , the second step above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, you can decide the number according to the weight of your dumbbells. 2, do pull-ups on a single shoulder. Triceps are the main push, 1, push-ups; 2, bench press, 3, arm flexion on a double bar; 4, behind the neck single arm dumbbell arm curl. In doing all the above exercises can be practiced to the small arm, hand holding dumbbells when increasing the grip. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front beam can be practiced by doing push-ups and bench presses; the middle beam, grab the dumbbells with both hands, hanging down on both sides of the legs, and then do a 90-degree flat lift, repeatedly; the back beam, grab the dumbbells with one hand, bend the body forward by 90 degrees, and lift the arm upwards to the back, repeatedly. Deep squat (preferably with weights), a very good way to practice thigh muscles. Heel lifts, stand on your toes, lift your back heel and lift yourself upward as hard as you can. This can be done on a step. Mr. Olympia commonly used to build calf muscles. Do it every time until your muscles feel sore. Remember not to do it every day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue, let it grow, to put it bluntly, the muscle is long when you do anaerobic exercise rest. Eat more high-protein foods during fitness, such as: eggs, milk, fish, beef and lamb. Scientific fitness, in order to have a strong body and perfect muscles