There are many fat loss methods for beginners, and among the fat loss methods, each method has a very good fat reduction effect. Many people will make some plans in order to lose fat better. Of course, doing so is very good for fat loss. So, what about the weekly fitness and fat loss plan for obese novices? Let’s take a look at the fitness and fat loss plan below!
Monday: Chest training
Push-ups: wide support 4*8, narrow support 4*8.
Weight-bearing squat: 3*12.
Dumbbell fly: 4*8-10 each for lying down and incline.
Dumbbell bench press: 4*8-10 each for supine and incline.
30-40 minutes of aerobic exercise (skipping, running or aerobics, etc.).
Do about 100-200 sit-ups (4-8 groups, 25-30 in each group).
Tuesday: Shoulder training
Seated press: 4*8-10.
Lateral raise: 4*8-10.
Bend over side raise: 4*8-10.
Front raise: 4*8-10.
30-40 minutes of aerobic exercise (skipping, running or aerobics, etc.).
Do about 100-200 sit-ups (4-8 groups, 25-30 in each group).
Thursday: Back training
Weight-bearing squat: 3*12.
Barbell upright pull-up: 4*8-10.
Rowing with both hands: 4*10.
One-handed rowing: 4*10.
Dumbbell deadlift: 3*10.
Dumbbell shrug: 3*10.
30-40 minutes of aerobic exercise (skipping, running or aerobics, etc.).
Do about 100-200 sit-ups (4-8 groups, 25-30 in each group).
Friday: Arm training
Push-ups: wide support 4*8, narrow support 4*8.
Standing dumbbell curl: 4*8-10.
Seated single-arm dumbbell curl: 4*8-10.
Reverse flexion and extension in supine position: 4*8.
Lying arm flexion and extension: 3*8.
30-40 minutes of aerobic exercise (skipping rope, running or aerobics).
Do about 100-200 sit-ups (4-8 groups, 25-30 in each group).
Editor’s recommendation:
Gym Weekly Fat Loss Plan Collector’s Edition
Girls’ version of the plan to build muscle and lose fat five days a week
What are some simple bed yogas for beginners
How to use the tensioner best and correctly