Many people choose to exercise in order to lose fat. Of course, exercising is also a good choice. It can make you look better and lose fat. Some people will make a fat loss plan for themselves, which can make it easier for them. Reach your fat loss goals. So, what is a fat loss plan suitable for novice exercisers? Let’s learn about the fat loss plan together.

A fat loss plan suitable for beginners

1. Warm up

If your physical fitness is really unable to keep up or you are heavier, the speed of the treadmill can be set between 6:50 and 7:00 (depending on your height. If you are short or heavy, slow down accordingly to prevent knees. crushed by one's own weight). Then run for 10 minutes and walk for 5 minutes, and then slowly increase the time as your physical fitness increases.

2. Aerobic exercise

Doing sit-ups after running also depends on your own situation. For example, do a set of 15 reps and rest for 1 minute in between, for a total of four sets. It is worth noting that when the legs are arched, the hands must be placed behind the head. When rising, the body should not touch the legs completely. When falling, fall slowly but do not put them all down. At the same time, the abdomen should be tightened because you are exercising the abdomen instead of the spine. oh.

3. Strength training

Finally, do equipment training under the guidance of the gym coach. If you have a lot of weight, you should choose a training plan with lighter weight and more reps. Don't worry that the muscles you build will make you look "stronger", because people who exercise to lose weight already have less muscle mass, so training with equipment is just to prevent your muscles from losing too quickly.

Things to note for beginners on fitness and fat loss plans

1. 40 minutes is the best exercise time

Many people will stay for several hours as soon as they arrive at the gym, and they still feel unsatisfied after using all the equipment. This can easily lead to fatigue and muscle soreness, and a little carelessness can cause sports injuries. For you who are new to fitness, 40 minutes is enough, you can use 15&- Jog for 20 minutes, then practice strength for 10 minutes, and then do some flexibility training.

2. Wear jogging shoes and thick-soled socks to the gym

Many people often wear flat cloth shoes or canvas shoes when they come to the gym. The soles of these shoes are thin, and the novice’s foot muscles are in a relaxed state, which can easily cause cramps or sprains. Therefore, it is best for people who are trying to exercise for the first time to choose jogging shoes, training shoes or thick-soled socks.

3. Supplement food within one hour after building muscles and fitness

The diet of novices with different fitness purposes is also very important. For example, people who train muscles should eat foods containing more carbohydrates within one hour after exercising. For those who aim to lose weight, it is best not to supplement food within one hour after exercise. Recommended recipes for fitness and fat loss plans for beginners

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