The Dilemma of Fatness and the Path to Change
As the old adage goes, “One fat ruins all”, and indeed, excess fat can be a significant obstacle to one’s charm. This has led numerous individuals to embark on the weight – loss journey. Among the plethora of weight – loss methods available in the market, exercise remains one of the most effective approaches. For overweight people, the root cause of their obesity often lies in excessive eating and insufficient physical activity. Today, we will introduce a highly suitable fat – loss and muscle – gain program specifically designed for them.
The Most Suitable Fat Loss and Muscle Gain Plan for Overweight People
First – day Weight – loss Exercise Training Program
Warm – up: Jog for ten minutes.
Training Parts
- Pectoralis major muscle: Sitting chest thrust, 3 sets, 20 – 25 repetitions maximum (rm)
- Back muscles: Sitting back pull, 3 sets, 20 – 30rm
- Deltoid muscle: Sitting shoulder push, 3 sets, 15 – 20rm
- Quadriceps: Leg extensions, 3 sets, 15 – 20rm
- Biceps femoris: Leg hooks, 3 sets, 20 – 25rm
- Biceps: Upright curls, 3 sets, 20 – 30rm
- Rectus abdominis: Curls, 4 – 5 sets of 20
Second – day Weight – loss Exercise Training Program
Warm – up: Jog for ten minutes (65% – 75% of maximum heart rate)
- Biceps femoris: Prone leg curl, 3 sets, 25 – 30
- Rectus abdominis: Curls, 4 – 5 sets of 25
- Quadriceps: Seated leg extensions, 3 sets of 15 – 20
- Gluteus maximus: Air squats, 2 sets, 25 – 30
- Anterior deltoid: Seated shoulder press, 3 sets, 15 – 20rm
- Middle triceps: Standing bird, 3 sets, 25 – 30rm
Third – day Weight – loss Exercise Training Program
Warm – up: Jog for ten minutes (maximum heart rate 110 – 150 beats/min)
- Rectus abdominis: Curl, 4 – 5 sets of 25
- Abdominal obliques: Side curls, 4 – 5 sets of 20
- Triceps: Steel cord press, 3 sets, 25 – 30rm
- Triceps: Standing back neck curl, 3 sets, 25 – 30rm
- Pectoralis major: Supine chest press, 3 sets, 20 – 25rm; Supine flying bird, 3 sets, 20 – 25rm
Fourth – day Weight – loss Exercise Training Program
Warm – up: Jog for ten minutes (maximum heart rate of 120 – 160 beats/min)
- Biceps: Barbell curls, 3 sets, 25 – 30rm
- Latissimus dorsi: Seated rowing, 3 sets, 20 – 25rm; High pull – down, 3 sets, 20 – 25rm
- Abdominal obliques: Side curls, 4 – 5 sets of 20
- Biceps femoris: Padded elbow curls, 3 sets, 20 – 25rm
- Rectus abdominis: Curls, 4 – 5 sets of 20
Key Points of the Fat – loss and Muscle – building Program
1. Setting a clear goal is essential in any fitness endeavor. Without a goal, it’s easy to lose direction and motivation. So, make sure to establish a well – defined fitness goal for yourself.
2. Sports and fitness are long – term processes that require both the guidance of a coach and your own unwavering efforts. Don’t expect immediate results after just a few practices. Give yourself a reasonable time frame and be patient with the process.
3. Achieving the ideal body is a combination of scientific and reasonable exercise training, a balanced diet, and good sleep quality. Each of these factors plays a crucial role in the fitness journey, and none should be overlooked.
