Most people exercise in the gym for one purpose, which is to lose weight through exercise and fitness. In addition to losing weight, most people also want to keep fit and release a certain amount of pressure from work and life. However, you must also make a plan for weight loss training in the gym, otherwise you will not know where to start. To start with, unplanned training will also make the effect of exercise less obvious, so let’s take a look at the gym weight loss training plan together!

Monday: Plank + Glute Bridge

On Monday, we can first do hip and chest exercises. These two parts can be exercised using glute bridges and planks. These two exercises can not only make everyone feel better in terms of exercise effects. Obviously, it can also improve the stability and endurance of everyone's core muscles. When training, the intensity of exercise can actually be adjusted on your own. Although some people feel that the intensity of exercise is relatively high, if you feel that the intensity of exercise is relatively strong, you can adjust the amount to a smaller amount. Basically It is more suitable to do 3 to 5 groups a day. Diet is also very important. For breakfast, choose milk with bread, for lunch, choose rice with broccoli and chicken breast, and for dinner, just choose porridge.

Wednesday: Squats + push-ups

The next part to be exercised is the legs. When exercising the legs, the buttocks can be exercised together, and we can do some chest training. So if you want to meet these training requirements, you can do push-ups and squats. Generally speaking, these two trainings can also improve everyone's upper body strength. In short, the effect of combining these trainings is very good. If you want to perform these two trainings, you must do warm-up exercises before exercise. Otherwise, doing these two high-intensity trainings in one day will also cause muscle soreness. Do push-ups, about 30 a day, and squats, you can do it according to your own needs. Diet is also very important. Steamed eggs and nuts for breakfast, steak with broccoli for lunch, and corn as the staple food for dinner.

Friday:Pull-ups + silent squats

Pull-ups and silent squats are two very classic exercises, especially pull-ups, which can not only train everyone's muscles, but also effectively improve the body's coordination ability, and this training is very important for improving the ability of dogs and Sinkis. It also has a certain effect. Silent squats can actually train everyone's buttocks and legs at the same time. If you persist for a long time, the effect is also very good, and it can effectively improve our leg shape. While doing these two sports, you must also choose a good diet. You can choose skim oats for breakfast, skim pasta with potatoes and shrimp for lunch, and for dinner, you can choose porridge or some whole grains with more dietary fiber.

In fact, when formulating a weight loss plan in the gym, you can first make a weekly plan based on the amount of exercise for this week, and then make a reasonable plan, which will be more suitable for you.

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