Early the next morning, Ji Bai came to the club on time, and yesterday because of lack of time, he could only get familiar with the training movements.

Starting today, he officially began his month-long training at the Hero Martial Arts Club.

First of all, it is known as the best way to lose weight, swimming, every morning after getting up to the clubhouse and having breakfast, Ji Bai has to swim at least 5,000 meters, and the distance is still increasing.

Rest for ten minutes after swimming, start a thirty-minute jog, then eat again and rest for an hour.

At nine o'clock in the morning, I started strength training, what bench press, squat, rope throwing, training for various exercises for two hours, and then eating again.

Rest for an hour after eating, and then start weight training, especially squat jumps, and don't want to rest without doing a full set of 10.

During this period, Geng Nan also carried a gas canister-like protein powder and handed it to Ji Bai, telling him to drink 50g before training every day, and this protein powder was naturally sponsored by Miss Li Tinglian.

After loading the system patch, Ji Bai can obviously feel the difference when training, such as the longer time and number of times to persist in each squat, and the recovery time after squats is shorter.

I silently estimated in my heart that the duration of each group was almost doubled, and the recovery speed after exercise was also doubled, and Ji Bai's efficiency was doubled this time!

The corresponding Ji Bai's meal volume has also increased greatly, I don't know if it's because of the system patch, Ji Bai's meal has skyrocketed, almost three times as much as before.

I had to eat nearly half a catty of beef at every meal, and more than a dozen boiled eggs without yellow, and the nutritionist in the club stared at him, almost thinking that he had met a starving ghost and was reincarnated.

Realizing the power of the system patch, Ji Bai's training was even more terrible, and he took out his strength to exercise in the riverside park.

As soon as he felt that his body had regained his strength, he immediately started a new round of training, so much so that the training plan arranged for him by Geng Nan was often completed in advance in only half the time.

In order not to waste 30 days of system patches, Ji Bai frantically practiced for himself, as soon as he felt his body recover, he held the barbell and began to sweat like rain.

At first, Geng Nan was worried that the plan he had made was too strict, and he would scare people away in two days, so that he would not be able to explain to Li Tinglian.

But soon Ji Bai's enthusiasm for training dispelled all his worries, the old worries were gone, and new worries popped up again.

Looking at Ji Bai's crazy training, Geng Nan began to worry about whether this person was practicing a demon barrier, and this kind of intensity was unbearable even for Tyson.

It's not that Tyson can't do it, but there is an upper limit to the body's endurance, and Ji Bai's training intensity obviously exceeds his own upper limit.

During this period, Li Tinglian also came over to inquire about the training, but Geng Nan was entangled and didn't know what to say.

"What the hell is going on? You mean. Li Tinglian said impatiently.

Geng Nan hesitated for a long time before he said hesitantly: "It's not that I don't want to say it, it's that I can't say it at all." ”

Now it was Li Tinglian's turn to wonder: "What do you mean you can't say?" Whatever you do, just say no, and that's it. ”

Geng Nan could only smile bitterly and said: "In terms of physical fitness and strength, he can only be regarded as an ordinary person, but his training amount and progress level, no matter which aspect he considers, is a bit evil." ”

Li Tinglian became interested: "Tell me in detail." ”

"His training volume in a day is now the best of my three students, and this is only practiced in the clubhouse, and he looks like that, I seriously doubt that he will secretly practice when he goes home."

Geng Nan had a puzzled expression.

"Three times as much training as your trainees?" Li Tinglian's eyes lit up and said, "Then can he bear it?" ”

"That's the worst part." Geng Nan stretched out his hands: "I took him for an examination, and all the examination results showed that there was no problem with his body, and it was all the case of normal scientific exercise." ”

"What am I talking about?" Li Tinglian said proudly: "I said a long time ago that this person is not simple, you didn't believe it at the time, but now you are dumbfounded, right?" ”

"According to you, is there really something special about him?"

Geng Nan said thoughtfully:

"I remember he said that he had learned a little bit of traditional martial arts, could it be that he was a true disciple of which sect?"

"Traditional martial arts? Isn't it all a showcase? Li Tinglian said in surprise: "The martial arts performances I saw on TV all looked good, and they were soft and soft." ”

"What you see is a martial arts routine specially used for performance, and it is not practiced for actual combat in itself."

Geng Nan shook his head and said:

"If you really have been in the domestic martial arts circle, you will know that the people who can really fight in the martial arts circle never show their heads, they call it national art, they only kill the enemy and do not perform."

"Only kill the enemy, don't perform."

Li Tinglian chewed on this sentence carefully, and only felt that there was boundless ferocity hidden behind the six words of shortness.

In addition to exercising his physique in the clubhouse, Ji Bai would get up in the morning, rest at noon and go to bed at night before tying up for a period of time.

And usually, as long as there is a chance, or a feeling comes, no matter what the scene, I just get up and think about it.

At the beginning, I could only hold on for more than ten minutes at a time, but after a day or two, I was able to hold on for more than 30 minutes without straining.

And Ji Bai felt that Zamabu seemed to have a promoting effect on the recovery of the body.

Since insisting on Zama every day, Ji Bai has been very fragrant when he sleeps at night, almost always sleeping until dawn, and he doesn't need an alarm clock to wake up naturally every morning.

The muscles in the toes, calves, thighs, and waist are becoming more and more flexible, and the lower disc is becoming more and more stable.

After persisting like this for five or six days in a row, Ji Bai had become accustomed to taking a horse step for a long time, and he did not let go of the rest time during training.

When resting, the buttocks are slightly raised, the whole person sits on the chair, the body is like waves in the water, and when you are tired, you go back to the chair to rest for a while.

After a few days, when Ji Bai has developed to squats or lifting irons, he will subconsciously clasp his toes and grab the ground, and the thigh and calf muscles will drive the whole body to rise and fall, and even the training time will be much longer.

After training for almost two weeks, at noon time, Ji Bai finished his meal with a huge iron plate and found a corner to sit down.

Ji Bai first took a big bite of the tender and juicy beef, then picked up the boiled egg in front of him, deducted the egg yolk, dipped it in some soy sauce and swallowed it in one bite.

Although there are system patches and introductory guidance to learn the horse step kung fu, the physical fitness has been steadily improving, and there is no momentum to reach the upper limit for the time being.

But these are just the basics, if you want to improve your combat effectiveness, you can't just have a good body, you also need to have the fighting skills to match.

Ji Bai has been thinking about this matter for the past few days, he has long seen that Geng Nan is not an ordinary fitness coach, looking at the appearance of the students under him, eighty percent are boxing coaches or something.

So I've been thinking about how to ask Geng Nan to teach me, but Geng Nan is not Ji Bai's servant, so he just preaches.

People can make a training plan for themselves, they are already benevolent, Ji Bai is not afraid of tuition, there are tens of thousands of dollars left, and half a month of study is enough.

Ji Bai was worried that Geng Nan was unwilling to accept him, a halfway monk, and he had only just trained for two weeks, and he wanted to practice professional boxing, so that others would know that he must think that Ji Bai was daydreaming.