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.

How to do Jump Squats, Fitness at home without equipment

Benefits

The jump squat is an enhanced exercise of the squat, which requires more effort than the squat and can work most of the muscles in the lower body. Jump squats use your lower body muscles as well as your core: abdominals, glutes, hamstrings, and lower

The most scientific full-body training program

The full-body training program

My first attempt at a total-body training program has been after I got my NSCA-CPT certification, and I personally feel that for the average fitness enthusiast, this is the best training program. Whether you have no training experience, full-body training is the best way to build muscle, gain strength and lose fat.

Leg exercise - How to bodyweight squat, Fitness at home without equipment

The self-weight squat is a very good home fitness training movements, can exercise to the lower body of most muscle groups, because it is self-weight, for women will not thick legs, and can shape a good hip shape. For the fitness enthusiasts who are ready to advance, master the skills of the self-weight squat, for the weighted squat is a good foundation. Squat 50 times a day, for basic fitness shaping is helpful.

Why you have been exercising but can not lose weight

In fact, about weight loss, almost everyone knows, to control the amount of food, more exercise. Many people can easily wait until the weather is warm but also increased the usual amount of exercise, but the results are still not reduced, some people even heavier than before the exercise. Why? Is it no effect to do exercise?

Today we will come to answer your questions.

7 movements to prevent running injuries

Science articles on running injuries are popping up on all major platforms, but you can still see many friends getting injured during running. According to statistics, the body parts that are easily injured in running are the lower back, groin, leg muscles, knee joints, and foot areas such as ankles.

6 most fat-burning movements

Want to lose fat, is there a best exercise to burn more calories and make the sweat flow a little more valuable?

That must look at the number of calories consumed by different exercises at the same time, the following is a comparison of the calorie consumption of six kinds of exercise.

15 Effective Tips for weight loss

In daily life, everyone's body shape is not determined by a period of strict dieting and hard exercise but depends crucially on long-term, comprehensive lifestyle habits. In most cases, many well-proportioned pals do not need to diet hard, sweat like rain to lose weight and slim down, they can easily maintain a good figure! The secret lies in excellent daily habits!

Therefore, we will share 15 practical tips to accelerate the body's metabolism and efficiently develop a lean physique.

3 Tips to Running For Weight Loss

Many runners start training because they want to lose weight. The good news is that, when it comes to losing weight, it’s hard to beat running. Running is a great way to burn calories and build up cardiovascular function. running 1 hour can consume 500-600 calories, the threshold is also relatively low, only a pair of sneakers, do a good job of warming up stretching can run-up.

Efficient fitness movements that can be practiced at home

At the beginning of the fitness, we often find that most of the training online, there are often too difficult, incomplete training and other problems, not only the action elements are not in place, the final effect is not ideal, but also especially easy to give up in the middle...

If you are also plagued by such problems, and can not continue to train efficiently, then the following set of novice partners without the foundation is also very friendly, at home can practice efficient fitness movements, can not be missed!

The body destruction action you are doing every day

Good morning health fans, it is said that sedentary than running also destroy the knees, but also the most damage to the body. However, today's article is more than sedentary action to ruin the body, that is, bad sitting posture.

Three tips to slim your legs

Girls want to have slender legs so that when they wear boots and skirts, they will look especially tall and good-looking. However, many girls do not have attractive long legs, only thick elephant legs, which look very bad image.

4 wrong views will make you fitness failure

These wrong fitness methods, resulting in you can not practice a good body. See how many you accounted for?

5 lower body movements efficient fat-burning thin legs sculpture peach buttocks

The training of large muscle groups of the lower limbs is never easy, many people feel some fear on the day of the training legs after the practice feel that the two legs are not their own, in the training, is to be hard on yourself, no-load training, equal to no training.

12 wrong way to work out

1，Strenuous exercise just after eating a coriander meal

After eating, the digestive organs need a large supply of blood. If you exercise at this time, the skeletal muscles are bound to steal a lot of blood, As a result, the digestive tract becomes ischemic. Not only the peristalsis of the stomach and intestines will be weakened, but also the secretion of digestive juices will be reduced. This will cause indigestion.

How long do you need to work out each time that will have the best effect?

Some people always feel that each time the gym time the short effect is not good, long time is too tired, how long is the most appropriate, for most people 1 hour best, why?

6 Movements to effectively train the abdominal muscles

Although you train longer and more frequently than your friends

but not as good as the other training effect

Painstaking fitness but still can not see the shadow of the abdominal muscle?

Perhaps, you are using the wrong method!

Today to share with you a few common wrong movement demonstrations

Let's take a look!

Just 10 minutes a day you may have a great body like the Wonder Woman

Wonder Woman 1984 has just been released, and the Wonder Woman Gal Gadot's body is as hot as ever.

The key to successful strength training

Strength training is a necessary part of almost all fitness, whether it is to gain muscle or lose fat, or to improve athletic ability, so the quality of strength training directly determines the effectiveness of training, and today tells you some iron laws about strength training, which is the key to your success.