Training Plan
1 - Weight Training:
Follow a split routine targeting specific muscle groups each day.
Example:
Day 1: Chest and triceps
Day 2: Back and biceps
Day 3: Rest
Day 4: Shoulders and abs
Day 5: Legs
Day 6: Cardio or active recovery
Day 7: Rest
Focus on progressive overload with compound lifts (squats, deadlifts, bench press) and include isolation exercises for muscle definition. Aim for 4–5 sets of 8–12 reps for hypertrophy, with heavier weights for lower rep ranges.
2 - Cardio:
Incorporate 2–3 sessions of moderate-intensity cardio weekly to support heart health and fat loss.
Diet Plan
1 - Protein Intake:
Consume 1.2–2.0 grams of protein per pound of body weight daily. Opt for lean sources like chicken, fish, eggs, and plant-based proteins.
2 - Carbohydrates:
Include complex carbs (brown rice, oats, sweet potatoes) for energy. Adjust intake based on training intensity.
3 - Healthy Fats:
Avocados, nuts, and olive oil provide essential fats for hormonal balance.
4 - Meal Timing:
Space meals evenly, consuming protein and carbs pre- and post-workout for optimal recovery and muscle growth.
5 - Hydration:
Drink plenty of water to support metabolism and overall health.
By combining consistent training with a clean, balanced diet, you’ll sculpt a strong, lean physique while boosting overall fitness.
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