推荐回答（2个）
天哪！单纯靠文字信息就想成为健身好手未免也太困难了吧。不过看到楼主大哥能给这么多分数，还是蛮心动的。那就讲两句吧，其实咱俩身高一样诶，我做健身行业有5年时间。刚开始很瘦削只有60公斤多一点点，经过刚开始半年的努力锻炼体重增长到了70公斤。那是的心情可以用窃喜来代替。没想到健身锻炼能给自己带来这么大变化，后通过体适能健身培训的对健身有个全面的了解，得到了健身执教资格后在后面的几年里一直从事这健身教练的工作。体重也由当初的瘦竹杆长到了如今的85公斤。
关于训练，要注意下面几点：每周锻炼次数4次至6次。每次的时间1小时左右。包括有氧和无氧力量练习。以你的体重周有氧次数不超过4次为宜。每次有氧时间在30至40分钟足矣。保持一定的有氧强度，不要太过轻松。有氧运动放在力量练习之后来做，因为有氧会消耗大量肌糖能源，而力量练习中肌糖就是汽车中的汽油，没有充足的糖就没有体能。初期的力量练习时间大约控制在40分钟内。采取分化练习的基本原则。也就是说把身体上的肌肉群分成几大类：如，胸背在一天；手臂和肩部在一天；腿部和腹部在一天。自由搭配，选择动作要从简单易操作的动作做起。锻炼时负荷选择适中，动作规范，意念集中在目标肌肉上。一种练习控制在4组以内。一天内的训练动作不要超过6个 总组数不超过25组。组与组之间的休息时间不能过长1分钟至两分钟即可。
关于饮食：控制好总热量的摄入，计算出碳水、蛋白质、脂肪的摄入比例，合理分餐饮食。保证好中低碳水和低脂肪的摄入模式，蛋白质控制在中等以你的体重摄入150克蛋白质足矣。尽量选择鱼肉和禽肉。大量饮水和时令蔬菜可帮助代谢。
说这么多了，希望楼主大哥能采纳我的答案。不容易啊！
最后祝愿楼主大哥能早日达到健身目的，得到一个令众人羡慕的健美身材。
嗯，这是因人而异的
和你分享一下我自己的锻炼计划吧！
1.每次坚持45-60分钟力量训练，像哑铃啊杠铃啊仰卧起坐什么的，(之前最好能慢跑15分钟左右稍微伸展运动）还有每天跑步30分钟 !
2.刚开始的时候别太猛，轻一点，缓一点，别和别人比，因为开始的承受能力有限，2-3次适应（开始可以隔天做）之后再加大强度
3.适应之后，如果是全面锻炼，可以每天去，各个肌肉群都运动起来，就是1中说的内容；如果是想锻炼局部，那就盯准一个地方大强度地来，这样的话最后隔天做，不然容易受伤
4.每项运动不要过，看见别人40kg自己也来，要合适自己的，刚刚觉得累就是对的，但每次都要做满，也就是做到觉得吃奶劲都使上了。两次间休息控制在2分钟内，做3-4组
5.运动结束后要蹦蹦跳跳或者慢跑一下放松肌肉
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