I am male 1.85 60KG how to healthy fitness

Hello: Your weight should be around 80 kilograms!

1: Hiking twice a week is good for your cardiorespiratory function and gastrointestinal digestion and absorption, which is good for your future

muscle building. But the time should not be too long!

2: Your strength training intensity is not enough!

It is recommended that you buy a combination of the kind of dumbbells. 1 pair = 5 pairs of 20-30 kilograms of easy to use later.

Training choose a set can barely complete 8-12 times. The weight of the dumbbells!

3:Strength training program: (intensity according to their own situation to master)

1. jump rope warm-up 10 minutes

2. stretching stretch

3. dumbbell exercises 7 times a week

Day 1 Legs leg training day

Dumbbell squat 10-15RM (times) x 3 sets

Dumbbell straight legs Hard Pull 10-15RM

Dumbbell Scissor Squats 10-15RM

Day 2 Chest, Shonlde Chest Workout

Dumbbell Chest Push 10-12RM (reps) x3

Dumbbell Chest Wide Chest 10-12RM

Dumbbell Flyes 10-12RM

Day 3 Chest, Shonlde Back Workout

Day 3 Chest, Shonlde Back Workout

Dumbbell One-Arm Row: 10-12RM (reps) x3

Dumbbell Flexed Leg Pull: 8-10RM

Dumbbell Overhead Row: 10-12RM

Day 4 Back Shoulder Workout Day

Seated Dumbbell Push-ups 10-12RM (reps) x3

Upright dumbbell lateral raises 10-12RM

Upright dumbbell rows 10-12RM

Day 5 Arms2 head training day

Seated dumbbell alternating curls 8-12RM (reps) x3

Dumbbell hammer curls 8-12RM

Externally rotated dumbbell curls 8-12RM

Day 6 Arms3 Head Training Day

One-Arm Dumbbell Behind-the-Neck Arm Extensions 8-12RM (reps) x3

Dumbbell Overhead Arm Extensions 8-12RM

Narrow-Grip Push-Ups 10-15RM

Day 7 Abdominal Training Day

Recipient Crunches 15-20RM (reps) x3

Recipient Leg Raises 15-20RM

Turning crunches 12-15RM

Two head raises 12-15RM

(Rest 60-90 seconds between sets of the above movements. Rest 90-160 seconds between movements)

(Illustration and video of the movements, Baidu can be found!!!)

4:Muscle building diet plan (reference)

Breakfast 8:00, yogurt or milk 250ml , vegetables and fruits in moderation, a cup of oatmeal porridge or three slices of wholemeal bread, 4 eggs (two whole eggs, two egg whites)

Extra meal 10:00, two slices of bread, a cup of orange juice

Lunch 12:00, 150g of staple food, red meats 200g of red meat, 200g of vegetables, moderate amount of fruits

Extra meal 14:30, two egg whites, one banana, 200ml of milk

Dinner 18:00, 100g of staple food, 200g of white meat, 200g of vegetables, moderate amount of fruits

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in the right amount, drink plenty of water.

Bodybuilding food: coarse grains boiled potatoes corn oatmeal, apples, oranges, peaches, bananas

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