Q: How should I start the training program?
A: It's best to add fat-burning aerobic exercise and strength training to your training plan.
When carrying out strength training, we must pay attention to the accuracy of the movements. Do 12- 15 times for each action, and immediately start the next action after completing one action, and finish it in turn. Complete the course three times a week with at least 1 day interval.
Adapt to the environment and rhythm of the gym while doing basic exercise, and don't use heavy load.
Q: What strength should I use to train my movements?
A: When designing courses, try to use compound movements, such as squat, hard pull, push, row, pull-ups, parallel bars arm flexion and extension, which will help to achieve muscle growth, strength improvement and fat consumption as soon as possible.
Don't choose actions according to body parts, which is an outdated method, and it is easy to cause imbalance in different parts of the body, and don't exercise the same muscle for two days in a row. For example, flat bench press can not only exercise the chest, but also exercise the shoulders and triceps brachii. You should arrange your movements in different ways, such as pushing (flat bench press, shoulder press, squat) and pulling (pull-ups, rowing, hard pulling). The total number of push-up actions and pull-down actions should be equal. Do the same number of push-ups and pull-downs in 1 week, or include the same number of push-ups and pull-downs in the same course.
Q: How should I dress for sports?
A: Don't wear a nylon T-shirt one size smaller than you. You should wear loose clothes, and shorts fit somewhere between your knees and thighs.
Sports socks, sports T-shirts, sports shoes, sports shorts, sports bags, slippers and shower gel are all necessary appliances and auxiliary supplies.
Q: Do I have to hire a personal trainer?
You don't need to spend a lot of money on coaching every hour. However, you need to find a coach to provide short-term action guidance from the beginning to help you make a training plan (this fee also includes the assessment of your physical condition). Another way is to teach yourself by fitness magazines and books.
Q: How often should I exercise?
A: One of the most common mistakes made by beginners is to try to exercise for 5-6 days in 1 week, which was a wrong method adopted by some professional players in the 1980s. Remember, it takes a while for muscles to recover. Generally speaking, according to your own goals, 1 week exercise for 3 or 4 days is more appropriate.
If you want to gain muscle and improve strength, exercise 3 to 4 days a week. Separating the upper body muscles from the lower body muscles can help you get enough strength exercise for muscles in all parts while ensuring enough recovery time. For example, you can finish a lower body muscle training course on Monday, finish an upper body muscle training course on Wednesday, and then rest for two days before starting the next cycle. This can ensure that each different part has a three-day rest time. If 1 week exercises for 3 days, it can be arranged as follows: exercise the lower body muscles twice and the upper body muscles once in the first week; In the second week, exercise upper body muscles twice, lower body muscles once, and so on.
If you want to burn too much fat, it is a better choice to complete the whole body course three times a week. Because you can exercise more muscles and burn more calories. Because every course needs to use the whole body muscles, it is best not to exercise for two days in a row, and take a break between two courses at least 1 day.
Q: How long should we rest between groups?
A: The length of rest time plays a very important role in the final exercise effect. Unfortunately, most people are very casual and never calculate the time accurately. You'd better not learn from them, take a stopwatch and do as we suggest.
Muscles: limit the rest time to 1 ~ 2 minutes. This gives the muscles enough time to regain their strength. You can also find out the rules yourself, see what the minimum rest time is to achieve the predetermined exercise intensity, and then rest according to this time.
Intensity: rest for 3-5 minutes. This can completely restore the energy reserve of muscles and make them exert their greatest strength in the next 1 group exercise.
Fat consumption: use the combination group (two actions are used in the same group) or the circulation group (continuous completion of different actions). Take a rest for 30 seconds between the combination groups, and the cycle group should complete multiple actions continuously, and the rest time can be slightly longer, two minutes.
Q: How many movements should each group do?
A: It depends on your own goals. But generally speaking, whether you want to improve strength, gain muscle or burn fat, the more muscle fibers you mobilize, the better the effect. Therefore, it is necessary to use a large load, and the number of times in each group is controlled at 4-8 times.
At the end of the course, add 1 group to practice many times with a small load, and the muscles are already very tired. The most important point: changing the number of movements used in each movement every four weeks can effectively prevent muscles from adapting to the rhythm of exercise and keep muscles growing continuously.
Q: How much weight should I use?
A: The basic principle is to challenge muscles in every class. Most of the time, this means using the maximum load that allows you to complete a predetermined number of exercises. Therefore, the size of the load you use depends on the number of operations you plan. But in addition, we should also consider the length of rest time. If you want to do 1 group 8 times with a shorter rest time, then the load used must be smaller than 1 group 8 times with a longer rest time. Similarly, the speed of action will also have an impact.
Try it at the beginning of exercise. If you can't finish the scheduled number of times, it's too much load. If you think you can do more in the last 1 group, your load is too small. Keep a record of exercise at any time, and you will know how to adjust it next time.
Q: What about muscle soreness?
A: First of all, clarify the fact that muscle soreness is not caused by lactic acid accumulation. In fact, those acidic substances that make you feel muscle burning can be removed within a few minutes after exercise. So they won't have a long-term effect on your muscles.
But so far, scientists have not reached an agreement on the real cause of muscle soreness. Most people think that this is caused by some tiny tears between muscles and connective tissue during exercise. Anyway, this is only temporary. The longer you keep exercising, the less you will feel sore.
The solution is simple: fight poison with poison. Specifically, the next day after exercise, exercise the same part with low load and low intensity. For example, when the legs are sore, ride a bike 10- 15 minutes, and the usual intensity is 40-50%; When the chest is sore, do two groups of bench presses with 20% of the usual load, 20 times in each group. This helps blood and nutrients flow to the damaged muscle and helps it repair faster. Because the load and strength are small, it won't hurt more.
Q: How can I prevent injury?
A: If an action makes you feel abnormal, stop it immediately. This is an alarm from your body. Unfortunately, many people choose to cover it up rather than solve it. Doing so can only make the damage accumulate slowly, and finally bring more damage.
If the pain persists throughout the process, or appears when you do an action, be sure to consult a coach or physical therapist before exercising. It should be noted that muscle soreness is not included, and numbness, sudden pain or weakness are the precursors of injury.
Q: How many groups should you do for each movement?
A: Before answering your question, we must remind you that the big guys in the gym are likely to laugh at our suggestions. But remember: big men don't necessarily have great wisdom. Hard exercise and rational exercise are two different things.
Muscles and Strength: Generally speaking, the total number of groups in each class is 12- 18. Exceeding this number will greatly prolong the recovery time and have a negative impact on muscle and strength improvement. At the beginning of exercise, the number of groups needed is even less than this. One or two groups are enough for each exercise. With the continuous improvement of your ability, you can add several groups appropriately, but at this time you should reduce the number of actions you use. For example, beginners may use 6-8 movements in each class, while advanced students may only use 4 movements. In short, beginners do more movements and less groups, and then gradually reduce movements and increase groups.
Mainly focus on fat consumption: when aiming at fat consumption, the total number of groups can be appropriately increased, for example, to 15-25 groups. Because the rest time between groups is reduced, you can't use heavy loads like when exercising muscles and strength. Therefore, although several groups of movements are added to consume calories, the recovery time required for muscles will not be prolonged.
Q: How can I eat to help muscle growth?
A: This is a very common question. Think of your muscles as a warehouse in protein. You must constantly replenish new protein to make it bigger and bigger. You also need enough carbohydrates to minimize muscle breakdown after high-intensity exercise.
Replenish enough calories and give your body enough energy. Eat five or six meals a day. You can arrange it like this: 45-50% carbohydrate, 30% fat and 20-25% protein. The daily intake of protein should reach 1.5 ~ 2g per kg body weight.
Q: How can I eat to make fat burn faster?
A: There is no doubt that reducing carbohydrate intake is the most important method. This is because a low-carbohydrate diet will reduce the level of insulin in the body, and insulin is an important hormone to promote fat accumulation. Protein's intake is not small, so is fat (but it should be noted that this low-carbohydrate diet can only be implemented in a short time, such as the pre-competition fat reduction stage, but not for a long time, otherwise it will have adverse effects on the body).
Generally speaking, the calories provided by carbohydrates should be controlled at 10-25%, and the rest should be equally distributed by protein and fat.
Q: Do you want to eat before or after this dish?
A: I have to eat at both times. Studies show that eating something before and after exercise can promote muscle to synthesize new protein and prevent its protein from degrading.
Before exercise: Eat 5- 10g high-quality protein 5- 15 minutes in advance, and try to avoid carbohydrates and fat. The easiest way is to make your own protein shake.
After exercise: For the purpose of burning fat, eat 10g protein immediately, and completely eliminate carbohydrates and fat. To gain muscle, eat 10g protein and 20g carbohydrate.