Everyone envies working out a good figure, but whether you're doing it bare handed or in the gym, you should have a training plan. We definitely focus on doing push ups, squats, and abdominal exercises with bare hands. At the beginning, we recommend a training plan of three parts per week and two cycles. I believe everyone has gone through it this way. For example, in the gym, you can have three heads on the chest on Monday, two heads on the back on Tuesday, legs and shoulders on Wednesday, and then circulate. You can also practice the abdomen every other day and rest one day a week.

We rarely have cases of overtraining, so don't worry about the intensity of your training. What we need to pay attention to is that if you have a relatively thin body, do more strength training and try to do less low-intensity aerobic exercise for a long time; If you have a relatively high body fat, it is essential to combine strength training with aerobic training.

The training movements can be changed at any time, but the main movements cannot be changed. For specific movements, please refer to my articles on strength training: pectoralis major muscle training (equipment and bare hands), strength training: latissimus dorsi muscle diet. The diet is actually very simple. If you want to increase muscle mass, you can have more carbohydrates, and if you want to lose fat, you can have more protein.

But we should try to keep it clean as much as possible. Foods like chicken, beef, fish, and meat that we eat are high in protein. However, if we have a lot of processing, the nutrition of our food will definitely be lost, and adding various seasonings will affect calorie intake and other aspects. Therefore, we must eat clean. As the saying goes, "foods that smell fragrant must have a lot of oil." Therefore, whether it is to gain muscle or lose fat, we must maintain a clean diet.

As long as we maintain certain training habits and develop good habits, it's okay for you to occasionally eat some sweets or delicious food, as long as it's not long-term.

Finally, rest is divided into two parts

1. Rest of muscles

We recommend exercising twice for the large muscle group and resting for 2-3 days, and 1-2 days for the small muscle group, including the abdomen. I also suggest not exercising every day.

2. Rest of Training Plan

We can take at least 1-2 days off a week. If it's possible to train like a 3-fold split, you can choose to finish 2 cycles before resting, because you don't know if you can't train that day if you have something to do. After persisting in training for a long period of time, we can choose to rest for 1-2 cycles without training, allowing the body to relax and rest, and then proceed with training or change the training plan. These are some methods to break through ourselves.

Finally, we must persevere. Only by persisting can you get what you want, and you won't do a lot of useless work. Training is always the foundation of weight loss and muscle gain, and improving metabolism is the most important.