How to arrange diet and exercise for fitness

During the fitness period, the diet and exercise schedule should be adjusted according to personal goals. Muscle building requires high protein and moderate carbohydrates, while weight loss requires a calorie deficit combined with aerobic exercise. Maintaining health requires balanced nutrition and regular training. The main influencing factors include basal metabolic rate, training intensity, body fat percentage, sleep schedule, and digestive and absorptive capacity.

1. Muscle building diet

Daily intake of 1.6-2.2 grams of protein per kilogram of body weight, preferably from high-quality protein sources such as chicken breast, beef, and eggs. supplementing with fast carbon such as bananas within 30 minutes after training promotes muscle glycogen recovery, and is more effective when combined with whey protein. Carbon water intake should account for 40% -50% of daily total calories, and low GI staple foods such as oats and brown rice should be chosen to maintain blood sugar stability.

2. Fat reducing diet

creates a daily calorie deficit of 300-500 calories, increasing the protein content to over 30% to prevent muscle loss. Using low oil cooking methods such as steaming and cold mixing, adding dietary fiber rich vegetables such as broccoli and spinach to enhance satiety. Avoid consuming refined sugar and alcohol, and schedule a cheat meal once a week to regulate metabolism.

3. Strength training

Resistance training is conducted 3-5 times a week, with a weight of 8-12 RM for the large muscle group and 60-90 seconds of rest between groups. Compound movements such as squats and hard pulls are prioritized, with single joint movements as a supplement. The training capacity should increase by no more than 10% per week, and the training plan should be adjusted every 4-6 weeks to avoid platform periods.

4. Aerobic exercise

During the weight loss period, perform 4-5 low-intensity aerobic exercises per week for 30-45 minutes each time, maintaining a heart rate of 60% -70% of the maximum heart rate. HIIT should not exceed 2 times a week, with each session lasting 15-20 minutes. Fasting aerobic exercise in the morning can improve fat utilization efficiency, but caution should be taken for individuals with low blood sugar.

5. Recovery management

Ensure 7-9 hours of high-quality sleep, and use the foam shaft to relax the fascia after training. Supplement electrolytes and BCAA within 2 hours after exercise, and increase the carbon water ratio on high-intensity training days. Arrange 1-2 active recovery days per week for low-intensity activities such as walking and yoga.

It is recommended to regularly record changes in body circumference and body fat during fitness, and adjust the plan based on the data. The diet is accurately measured using a food scale to avoid implicit calorie intake. Perform dynamic and static stretching before and after exercise to prevent sports injuries. During the platform period, you can try carbon water cycling or switching training modes. If necessary, consult professional fitness coaches and nutritionists to develop personalized plans. Maintain a plan execution cycle of at least 8 weeks to see significant results, and avoid frequent changes to the plan.