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!