16 tips to double the effect of fitness

16 tips to double the effect of fitness

In daily fitness, many partners only know to bury their heads in hard practice, convinced that the more often you practice, the greater the training volume, the higher the intensity, the better the effect! But in fact, this is only brute force hard work, without scientific skills, not only the actual inefficiency, more likely to practice injuries and illnesses, counterproductive!

Therefore, to avoid wasting time and energy, the more you practice, the more waste, we will share some particularly efficient and practical fitness knowledge skills, you can not miss Oh!

 

01
Fitness how to promote muscle growth

Fitness training itself does not directly make muscle growth, but only to its stimulation, causing fiber damage. Only at the end of the training, the muscles get sufficient rest and nutritional intake, active recovery, repair damage, to grow more robust than before!

Here is a common example, like a new car bought back, driving a period of time to produce wear and tear; at this time the state of the car is like damaged muscle fibers. After the care and upgrade, the car is more elegant and beautiful than before, which is the state after the damaged muscle is fully repaired.

02
Optimal training volume

 

In the daily training, many partners often make a big mistake is that the blind pursuit of training volume. For example, each action is practiced for more than one group, each group is practiced to complete exhaustion; even 7 days a week, everyday practice without rest. At the same time, ignore the quality of training, not to gradually increase the weight ... and often end up practicing physical and mental exhaustion, but little success!

 

To avoid such problems, the ideal training volume: each week, each muscle area of the action training group control between 10-20 groups; and combined with the different number of movements per group, such as 1-5 times per group of high-intensity training to help improve strength, and 6-12 times per group of medium-intensity training can be efficient muscle gain. On this basis, according to their own situation, gradually increase the intensity, and reasonable rest days is the most reasonable and efficient way to fitness!

 

03
Why the effect of fitness is not always reflected

 

If a small partner adheres to regular fitness, but can not see significant results, the body line is still not ideal, the following six reasons are likely caused by.

 

1, the weekly training frequency is not enough.

2, ignoring the practice of compound fitness movements (such as squats, hard pulls, bench presses, etc.).

3, inadequate dietary protein intake, affecting muscle recovery, growth.

4, training intensity is not enough, there is no gradual upgrading of the weight.

5, fitness is not long enough, to continue to work hard to persist.

6, ignore the daily diet calorie intake, high body fat rate.

 

04
How to synchronize fat loss and muscle gain

 

Due to unhealthy eating habits, coupled with the lack of exercise, many partners today in weight, body fat rate exceeds the standard at the same time, muscle content is often low, the overall body is bloated and loose, no curve.

 

At this point, just losing fat does not allow you to harvest the ideal body shape, but must also actively promote muscle growth. If you want to achieve the purpose of simultaneous fat loss and muscle gain, the partners must do.

 

1, maintain a moderate caloric deficit state, daily caloric intake is 10-20% lower than normal.

2, strengthen muscles, focus on, preferred compound fitness movements for practice.

3、Progressively increase the intensity of training to stimulate muscle growth.

4. a high protein diet, ensuring a daily protein intake of 2.2 times the body weight in kilograms.

5, combined with 2-3 times per week high-intensity interval aerobic training to accelerate fat burning.

6, with sufficient patience, perseverance, regular adherence to the above 5.

 

05
Fat, muscle can be converted to each other?

 

Through training, you can turn fat into muscle can be said to be the biggest misconception in the fitness circle, there is!

 

In fact, fat is fat, muscle is muscle. People can burn metabolic fat through training, expel it from the body, and promote active muscle growth; but not so that the two can be transformed into each other!

 

06
Weight overnight crazy several pounds

 

The situation of "going out for a big meal, the second day up to weigh 2-3 pounds at once", I think many partners have encountered it! At this time, most people will be extraordinarily panic, feel before sweating fitness, diet control efforts are all wasted, overnight several pounds of fat is so long back?

 

But in fact, the weight gained after a big meal is not 100% fat, most of which is still undigested food, and water retained in the body. Only a small percentage, about 6% of the bodyweight is due to excessive calorie intake, and the accumulation of body fat. At this point, you only need to pay attention to the next light diet and regular exercise, you can return to the right track. Never give up on yourself and give up in the middle!

 

07
The most perfect set of the training process

 

In daily fitness, for the most efficient and safe training effect, we particularly recommend that you follow the following set of training procedures.

 

First of all, about 10 minutes of warm-up activities, so that the heart rate is accelerated, the whole body muscle warming. Then practice high-intensity, high-load compound fitness movement, and then practice for a muscle area of isolated fitness action. On top of completing these core programs, you can also combine 5-10 minutes of core abdominal training. Finally, depending on your situation, choose to practice additional cardio; or simply send a full set of training with 5-10 minutes of stretching.

 

08
How to build muscle efficiently and avoid bottlenecks

 

If you want your muscles to grow efficiently and consistently over time, you must keep giving them fresh, intense stimulation; never the same methods over time. For example, based on regular training, from time to time, combined with the following 3 training methods, is a very good choice.

 

1, supergroup training method: the consistent practice of 2 movements for a group, without any rest in the middle.

2, decreasing group training method: each group than the previous one, reduce the weight of 30-50% until the muscle is completely exhausted.

3、Giant training group method: 3-5 training movements combined into 1 group, continuous practice, without stopping in the middle.

 

09
The importance of training legs

 

In daily fitness, many partners, especially boys only focus on upper limb training, and completely ignore the lower limb muscle stimulation, strengthening. But in fact, the regular arrangement of lower limb training, so that the overall body training is really proportionate and shapely, to avoid the upper limbs are strong and full, while the lower limbs are thin and weak imbalance!

 

Also, high-intensity lower body training in the promotion of muscle growth, but also efficient fat burning effect. The strengthening of the lower limb strength can also improve the upper limb training performance to a certain extent, and can even strengthen the back, to avoid back pain, reduce the risk of injury.

 

Finally, for little brothers, lower body training also helps promote testosterone hormone secretion to further improve the effect of muscle building!

 

10
How to promote testosterone secretion and improve fitness results

 

In addition to regular, comprehensive, and efficient total-body strength training, little brothers can also promote testosterone secretion in the following four ways to actively improve the training effect.

 

1, moderately increase the carbohydrate intake in the diet.

2, improve the intake of 2 trace elements, magnesium, and zinc.

3, healthy and regular sex life.

4, combine work and rest, pay attention to the way of rest.

 

11
Interruption of training for a period of time, how much impact will it have

 

Due to busy work, or physical discomfort, interrupt training for a period of time, many partners are particularly worried about the results of previous fitness efforts will be wasted. There will be a lot of muscle loss, fat growth, and everything will have to start all over again.

 

In fact, the interruption of training does not make all the fitness results disappear all at once. Even if there will be a certain degree of regression, in the gradual recovery training, can be relatively quick to return to the original level. Besides, the body muscles can take advantage of this small period of time without training, to fully recover.

 

12
Length of rest between sets

 

The amount of time you should spend resting and recover between sets can actually depend on your training goals. Generally, shorter rest periods and more intense training will produce a strong metabolic stress effect on the muscles, which is better for improving endurance and promoting muscle growth; however, it is not good for strength improvement.

 

On the contrary, when rest time is more adequate and the overall rhythm is moderate, the metabolic stress effect on the muscles is weaker, which can efficiently improve strength and promote muscle growth!

 

13
The importance of ensuring full muscle recovery

 

To promote muscle growth through fitness training, you must ensure that your muscles are fully and completely rested and recovered outside of training - 1-4 rest days per week and 7-9 hours of adequate sleep per night are recommended. Also, you need to ensure a calorie-rich, high-protein diet routine.

 

Never make the mistake of training 7 days a week, every day; staying up late for only 2-5 hours a day; neglecting your diet and not consuming enough calories and protein, and other mistakes that significantly affect muscle recovery!

14
How to guarantee fitness quality, results

 

To ensure the quality and quantity of training, to reap the positive and significant lifting effect, the partners should try to ensure that the following 6 points.

 

1, record tracking training performance.

2, find a partner to work out with, to encourage each other.

3, when working out, listen to some of their favorite music, to help focus attention.

4, before and after the workout supplement bananas to help promote muscle recovery.

5, to ensure adequate, high-quality sleep to ensure that the body is energetic.

6, actively drink water to ensure that the body is well hydrated.

 

15
4 tips to speed up muscle recovery

 

If the guys want to promote muscle recovery quickly after training, here are 4 efficient and practical tips.

 

1. hydrate heavily to ensure that the body is well hydrated.

2, the use of foam roller massage.

3, adequate sleep, do not stay up late chasing drama.

4, with the help of protein powder, to ensure adequate protein intake.

 

16
The best way to reap the benefits of a healthy, fit body

 

Finally, whether you want to promote muscle growth, build a strong body; or want to get rid of fat, become proportionate and slim; or want to improve health status, prolong life, adhere to the regular strength training, can help you achieve!

The best fitness process recognized worldwide

The best fitness process recognized worldwide!

Today I will tell you what the best fitness process is like so that you can start a more scientific and effective fitness journey

Step 1
Preparation at home

1. Choose the right clothes

Fitness bag need to bring a lot of things, suitable sportswear, and sneakers, clean underwear, towels, slippers, shower shampoo, headphones, cabinet locks!

For women, sports underwear must not be forgotten. Large weight training please bring protective gear.

2. Prepare a list of songs that you like

Before working out, it is best to pick a few songs that are suitable for fitness. It is recommended to find some fast-paced music, music can improve your efficiency in addition to allowing full commitment to exercise.

3. Replenish energy and water

At least 30 minutes before the workout, to properly supplement less food, you can get a better feeling of fitness during the workout, avoid the danger of hypoglycemia, and so on. For carbohydrate, you can choose: 1 slice of whole wheat bread, 1 banana; for protein, you can choose at your discretion, because the digestion rate is slow, so you can ignore.

You can also pair it with enhanced sports supplements, such as creatine and nitrogen pump, which can effectively enhance muscle strength, delay muscle fatigue and get stronger strength training efficiency.

Regardless of any stage, water must be replenished at all times, sufficient water in the body helps to improve the pump sense and get a better training effect.

Step 2
Warm-up

Regardless of any training, fitness must be warmed up before, advanced warm-up can be active in all parts of the body muscles and joints to get full warm-up lubrication, so that the muscle contraction more efficient, but also accelerate the body's blood circulation, to avoid injury during exercise.

In the cold winter warm-up time should be extended, and to maintain body temperature to wear appropriate clothing, outdoor sports increase more to increase the appropriate clothing insulation.

Warm-up exercises do not take a long time

(1) easy aerobic exercise, 5-10 minutes of light sweating can be.

2) If you have strength training that day, after the aerobic warm-up, use light weights to do a few sets of movements ready to practice, to further warm up the local muscles and joints of the body.

Step 3
Start working out

The general fitness program is divided into aerobic and anaerobic exercises, it is recommended that anaerobic first and then aerobic because strength training requires more physical fitness. Besides, depending on the purpose of fitness, time allocation and training programs are also different, it is recommended that 3-4 times a week fitness is better.

For fat loss people

Aerobic: 70% of the total time, running, cycling, rope skipping, rowing level, etc. Mainly, when carrying out the aerobic exercise, pay attention to breathing evenly, not too fast. It is recommended that the total duration of 30-40 minutes is better, you can try different equipment.

Anaerobic: 30% of the total time. Use equipment training mainly, with the correct form of action and muscle contraction, the weight can be lighter, and the maximum number of repetitions should be controlled to 12-15 times as much as possible. Total body training is recommended.

For muscle gainers

Anaerobic: 80% of the total time, strength training is the main focus, master the standardization of the movement and the correct force point of the muscles, the weight can be chosen heavier. Choose 4-6 training movements for each part, 3-5 sets, 8-12 reps.

Aerobic: 20% of the total time, mainly in the form of running, cycling, walking, but appropriate to increase the speed and reduce the time of aerobic, to 20 minutes is appropriate. If sebum is not high only 2 times a week to do aerobic.

Step 4
The total time of training

Whether it is muscle gain or fat loss, the first trainers' fitness time is best for 1 hour, with the action proficiency and strength increase, the time can be slightly adjusted, but preferably not more than 2 hours, the rest time between action groups do not exceed 90 seconds.

Step 5
Hydration during training

The exercise process will sweat, resulting in the body lost a lot of water, this time you can rest a small number of times to replenish water, do not drink too much at once, so as not to cause physical discomfort. If you feel sluggish, you can replenish glucose or other sports drinks appropriately.

Step 6
Post-workout stretching

Post-workout stretching and pre-workout warm-up are equally important, not only to shape the perfect muscle line but also to avoid the injury caused by muscle stiffness and post-exercise soreness, mainly static stretching, about 10 minutes of stretching.

1) Myofascial relaxation. Use foam shafts to roll and relax the muscles all over the body to relax the fascia of the muscles for 10-15 minutes. Fascia is the connective tissue wrapped around the muscle layer. If the fascia is not relaxed, the stretched muscles are subject to the restrictions of the fascia.

2) Then do a static stretch of the muscle, stretching for about 10-15 minutes are available.

Step 7
Add a meal after training

After the fitness muscle is very sensitive to insulin, liver sugar synthesis is also faster, at this time if not timely supplementation, the body will be to restore energy and consume protein in the muscle. After stretching and relaxing all done, basically half an hour after training, you can choose more easily digestible protein and carbon water, such as protein powder, milk, bananas, bread, etc... Also, a small number of additional meals will not affect fat loss, women or weight loss people can also add meals.

There are some girls to lose weight, after training, who has been hungry to sleep, is the extremely wrong approach, which will cause a decline in metabolism, muscle loss, and many other factors that are not conducive to fat loss.

Step 8
About bathing

Fitness will often sweat a lot, so many people will be eager to take a cold shower after practice, although many athletes will use the cold bath to reduce inflammation in the body, as ordinary people (fitness intensity is low) is not recommended to use this method, grasp the bad time and temperature is not only detrimental to recovery but also affect blood circulation, resulting in insufficient blood supply to the brain, heart and other parts of the brain, resulting in dizziness, weakness, and other symptoms. And again, winter itself is a temperature difference. It is recommended to rest for about 30 minutes after working out, and after the body has recovered to the state before working out, use the water temperature close to the body temperature to take a bath.

Step 9
The evening meal after returning home

When you get home from the gym, it's already 1-2 hours before the end of the training. In addition to the half-hour post-training meal, you still need to eat the main meal at this time, including the main meal.

The main food is low GI coarse grains, besides, more vegetables and animal protein, fatty food can be used with a little (a small) nuts. As for the amount of diet, it needs to be arranged according to your target arrangement of calories for a meal, which varies from person to person, so I won't go into details here.

Step 10
Go to bed before 11:00

Rest, for a gym is vital, do not know how to rest people never practice bad, hard fitness is also equal to practice in vain, want to muscle training well, fat loss fast, stay up late is definitely prohibited.

Love fitness you know the correct fitness process? Follow the above process to do it.

The most effective vegetables for weight loss

Nowadays, more and more people are physically obese and have high-fat content. And if the fat content is high, the probability of human body disease will be greatly increased, so many people usually rely on taking medicine to maintain and treat. In fact, in addition to medication, food therapy is also a very good way to remove fat. So, which vegetables are the most effective for weight loss and fat removal?

1, Winter melon

Winter melon contains malonic acid, this substance can effectively inhibit the conversion of sugar into fat, in addition to the winter melon does not contain fat, calories are also very low, for weight loss is the best food.

2, Tomatoes

Tomatoes are rich in dietary fiber, in which the red lycopene can reduce calorie intake, and tomatoes with their unique citric acid can promote sugar metabolism acidity, can stimulate gastric secretion, promote intestinal peristalsis, thus helping fat burning.

3, Bitter melon

Bitter melon is super low in calories and can also inhibit fat absorption. Bitter melon in the bitter melon (RPA) can reduce 40 ~ 60% of the food intake of fat and polysaccharides, whether it is poor metabolism caused by edema or visceral obesity, constipation type obesity, bitter melon can help to lose weight.

4, Cucumber

Cucumber contains a kind of inhibit starch, sugar in the body into fat ingredients, so there is a weight loss effect. And contains vitamin C, vitamin B complex, and many trace minerals and other nutrients.

5, White radish

White radish can promote the metabolism of fat and avoid the accumulation of fat under the skin. It is also rich in vitamin C and traces zinc, which can enhance the body's immune function; and the dietary fiber it contains helps to reduce the retention of toxins in the intestinal tract and prevent the occurrence of colorectal cancer.

6, Bamboo shoots

Bamboo shoots contain very little fat and starch and are naturally low-fat, low-calorie foods, making them a good vegetable for weight loss. Bamboo shoots are also rich in fiber, which can promote intestinal peristalsis, eliminate fat and laxative, and prevent colon cancer.

7, Lettuce

Lettuce contains mannitol, which can promote human blood circulation, as well as chlorophyll and a large amount of dietary fiber can promote human gastrointestinal digestion, regular consumption of lettuce not only supplement nutrition but also achieve the effect of slimming.

8, Celery

Celery is a negative calorie food, usually, the body chews and digests celery, consuming more calories than the food itself absorbs, so it helps to reduce weight and prevent the formation of fat under the skin, to achieve weight loss.

9, Chili pepper

Capsaicin in chili peppers can stimulate the body's thermogenic system and speed up metabolism, which in turn accelerates fat decomposition and achieves weight loss. However, chili peppers are highly stimulating and should not be eaten by people with poor stomachs.

10, Cabbage

Cabbage contains B vitamins, vitamin C, calcium, iron, phosphorus, and a variety of trace elements, and dietary fiber is also very rich, can pass bowel movements, edema to help weight loss.

We all remember that holy dish for weight loss - boiled cabbage!

TIPS

Stems and leaves are better than fruits and vegetables, and leafy parts are better than root parts. Eat raw than cooked, to eat full, cooked than raw, to eat more. The last point is that dark colors are better than light colors.

The best ten fruits for weight loss

Fruits are rich in many nutrients and trace elements that the body needs to lose weight while also providing the body with some of the nutrients it needs. The fruit diet is one of the favorite weight loss methods for many women. Here we look at the ten fruits that have the best weight loss effect.

1, Apple

apples for the king of all fruits, rich in vitamins, can promote the body's digestion and absorption, to avoid the conversion of calories into fat in the body, and apples have a very good sense of satiety, which can reduce the intake of other calories.

2, Orange

Sweet orange contains more vitamin C, and the fiber content is also relatively high and low in calories, and can even replace cakes and cookies. Sweet orange contains high fiber that can help defecate, discharge the body's waste and harmful substances, clean the stomach.

3, Pomegranate

Pomegranate is very low in calories, very rich in dietary fiber, a strong sense of satiety is one of the better choices for weight loss patients. Pomegranate can be juiced after drinking can reduce the accumulation of excess body fat and promote metabolism.

4, Kiwi fruit

Kiwi fruit contains a proteolytic enzyme, can break down the protein in the food into some small molecules of amino acids better absorbed by the body, reducing the chance of fat hoarding, and kiwi fruit lysine, methyl sulfur amino acids are essential amino acids to help carnitine synthesis, synthesis of carnitine can effectively promote fat burning, reduce fat aggregation, so kiwi fruit is one of the right-hand men for weight loss.

5, Mango

Mango can increase gastrointestinal peristalsis so that the feces in the colon stay shorter, so mango has a detoxification effect. In addition to the mango in the vitamin C content is relatively high, higher than the general fruit, and can reduce cholesterol, triglycerides, which is conducive to the prevention and control of some cardiovascular diseases;.

6, Pear

Pear raw can achieve the ideal effect of rapid weight loss because the pear is rich in fiber and a variety of vitamins, raw eating a crisp and juicy pear, calories are less than 50 calories, not only can increase satiety but also achieve the purpose of weight loss;.

7, Grapefruit

Grapefruit is rich in vitamin C, sugar is not high if a grapefruit to replace a meal, calories are very low, if the calories of other meals can also be controlled properly, a period of time can naturally control the weight down;.

8, Strawberry

Strawberry fruit contains a lot of protein, sugar, organic acids, and pectin, etc., after absorption can replenish the body's energy needs, strawberries contain vitamin C to accelerate digestion, vitamin B and dietary fiber to help the gastrointestinal laxative, can also prevent constipation, cleanse the intestines and detoxification, is a healthy slimming fruit;.

9, Tomatoes

tomato is a nutrient-rich food, containing lycopene and dietary fiber, can effectively reduce cholesterol, accelerate the speed of metabolism, and the pectin contained in tomatoes can promote gastrointestinal peristalsis, remove the stool, and quickly restore a flat belly;.

10, Hawthorn

Hawthorn can effectively reduce serum cholesterol and triglyceride content, you can eat a slim and good figure because the pectin contained in the hawthorn fruit can adsorb fat and toxins on the intestinal wall, smooth the body of toxins out of the body, is a very healthy fruit, the effect of weight loss is more ideal.

There are many other fruits for weight loss, when choosing to pay attention to the right time to eat, it is recommended to eat some fruit or drink 1-2 cups of homemade juice 20-40 minutes before the meal, which can prevent weight gain caused by eating too much. Fruits crude fiber can also make the body feel full or satiety, in addition to eating fruits before meals can significantly reduce the demand for fatty foods, indirectly stop the adverse consequences of excessive fat accumulation in the body. But many fruits, such as persimmons and hawthorn are not very recommended to eat on an empty stomach, so to lose weight, it is best to choose fruits that are not too acidic when consumed before meals.

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