Although the increase muscle and reduce fat two goals difficult to simultaneously co-existence, but if you spend some time to determine their main target, and then make an informed accordingly and seriously implement the training program, to obtain the desired result is not difficult. We do not want to give you a lot of complicated formulas, but rather to provide three different target
recommendations. Implementation of a plan which does not mean that you must not change the long-term, you can at any time according to their focus on training to adjust to changes.
The main objective to increase muscle aerobic exercise program
The strength exercises outside the limits of aerobic exercise three times a week, every 30 minutes. This is to maintain the health of the cardiovascular system, the muscles without causing possible loss of two of the best forms of aerobic exercise include any conversion speed boating and repeated movement.
In order to maximize the development of muscle, weightlifting experienced practitioners parts of the body will usually divided into several groups to practice (eg chest, triceps; leg back, trapezius, biceps). Practice three days after the day of rest, and then start the next cycle. In muscle growth stage should not restrict dietary calorie intake, because only the body in a "positive balance" of the state, muscle growth is possible.
Also, try to avoid putting arrangements strength exercises and running the same day, because the runners will consume a lot of heat, so that the muscles can not have growth opportunities. When the body is in energy, "negative balance" state, the muscles will first be used as energy consumed, then turn to fat. If you must force on the same day and they do aerobic training, strength training at least have to be to take advantage of physical strength and energy is at its peak, let the muscles are fully stimulated.
With the increase in muscle composition, the body's metabolic rate will also increase, which would be more conducive to body fat consumption.
In order to reduce body fat as the main objective of aerobic exercise program
Practice per week 5 - 6 times aerobic exercise, every 30 - 60 minutes, so as to cover as quickly as possible on the psoas muscle layer of fat thinning. Otherwise the abdominal muscles trained, what use is it more? When weight loss as a major goal, the diet must also pay attention. Low levels of caloric intake and a lot of aerobic exercise can ensure success of the program. Of course, in less weight inevitably include some muscle composition.
A lot of aerobic endurance exercise can produce some minor muscle metabolic changes. Responsible for transporting oxygen slow twitch fibers will be developed, and is responsible for the power of fast-twitch fibers will be weakened. Then you could not lift can lift the weight of the past. At this stage you can not fully relax strength exercises twice a week to maintain a moderate-intensity exercise, at intervals of not more than three days. One of which was mainly practiced lower limbs, upper limbs another practice.
A combination of both plans
If your goal is a comprehensive development, the time it takes two movements should be basically the same. Aerobic and strength can be implemented plans to take turns every other day. Muscles each exercise, you can do the following exercises every 2 - 3 groups of 10 - 12 times.
1, supine elected;
2 Incline dumbbell elected;
3, seated rowing;
4, Dumbbell Lateral Raise;
5, biceps curl;
6, triceps pulley under the pressure;
7, leg flexion and extension.
In the meantime, keep the diet (protein, carbohydrate, fat) balance, adequate intake of calories to muscle due to the large amount of exercise in order to avoid the loss. To maintain stable body weight is a key need per day per kilogram of body weight 40 - 50 kcal consumption and exercise to maintain the balance of daily activities.
Example: in one fell swoop derived form of exercise
Speed boating and aerobic exercise can simultaneously provide aerobic exercise and muscle metabolic systems, so whether your goal is to increase muscle, reduce fat, or a combination of both, are applicable. But the great strength of these exercises, you must first lay a good aerobic base (4 - 8 weeks, 30 minutes per workout three times a week) and get the doctor's consent before implementation.
Boating in the indoor rowing machine or natural water surface.
Rowing requirement back, shoulders, buttocks and other muscles while moving, and can raise the heart rate to the required level of aerobic exercise, if your stamina, but also for shifting exercises.
Aerobic exercise can speed loop to practice on any cardio equipment. Repeated after 10 minutes warm-up 10 1 minute high intensity cycle with 1 minute to relax, or 20 for half a minute high intensity plus half a minute to relax cycle. Note strength to grasp to be just right, the intensity phase should not exceed 1 minute. Each practice 1-3 times a week, this exercise method can effectively improve your aerobic exercise a lot, while maintaining muscle composition.
No comments:
Post a Comment