Regular fitness can bring many benefits to people, such as fat loss, body shaping, etc. Some people don’t know what exercises to do when they exercise. Of course, some people make some plans when they exercise. This is good. So, what is the fat loss plan for high school students to train six times a week? Let’s take a look.
Monday and Friday: Squats + push-ups
To lose fat, you not only need exercise, but also a good diet. We can start with squats and push-ups. These two exercises can help everyone exercise the muscles of the buttocks, back, and arms. For Building muscle has a certain effect, but after exercise, since the exercise is relatively intense, we need to eat more protein-containing foods in our diet. Do three groups of these exercises every day, each group has 50 exercises. In terms of diet, we can choose two slices of whole wheat bread + two eggs for breakfast, and choose white rice or noodles for lunch as a staple food, paired with 100 grams of vegetables + chicken breast. You can eat some simple whole grains for dinner, but you should eat some muscle-building powder after dinner, which can help build muscle.
Tuesday and Thursday: Plank + Glute Bridge
Doing planks and glute bridges can test endurance, and have a certain optimization effect on the buttocks and the core muscles of the entire body. Therefore, after exercising, it can improve endurance and allow our muscles to grow. Also do 3 to 5 groups every day, and hold each group for more than 30 seconds. If you persist for as long as possible, the effect will be better. In terms of diet, you can have a glass of milk + a handful of nuts for breakfast, macaroni or rice with salmon or chicken breast for lunch, millet porridge + vegetables for dinner, and 30 grams of protein powder after the meal.
Wednesday and Saturday: pull-ups + silent squats
Next, you can use the two exercises of silent squats and pull-ups. These two exercises can mainly help you exercise your legs and buttocks. Moreover, this exercise is also relatively intense. After training, our muscles will be torn. crack, so if you combine it with foods high in protein, you can repair your muscles as quickly as possible and grow them into muscles.Meat. You can do 15 pull-ups every day, and do two groups separately. Complete three groups a day, and do silent squats for more than 30 seconds. You also need to pay attention to your diet. First, you can choose steamed eggs with milk for breakfast. You can choose steak and broccoli for lunch. You can drink some polenta with some simple whole grains for dinner. You can also eat some muscle-building powder. , or drink a glass of high-protein milk before going to bed.
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