You can learn it by repeating it one day.
But fitness, whether it is strength, muscle gain or fat loss, can't be completed in a day, a week or even a month.
Fitness is in years. What does it depend on?
By accumulation.
Then, fitness is a cumulative thing, how to make the fitness effect better? Actually, it's only 4 o'clock.
Continuous, uninterrupted
Who can't exercise? Those who travel frequently and often stop practicing can't practice well.
We usually find that if we don't exercise for a while, our muscles and strength will decrease, including body fat.
Fitness is like sailing against the current. If you don't advance, you will retreat. ?
Sailing against the current means rowing without stopping, and so does fitness, that is, practicing without stopping.
Of course, you said you didn't go to the gym today. Is it an interruption?
Generally speaking, it is generally believed that if there is no training for more than half a month, even if fitness is interrupted, training needs to be resumed.
If you haven't exercised for more than three months, your level may drop to an unbearable level.
Therefore, people who often interrupt fitness will not have a good fitness effect.
Progressive overload
The second is to stick to it and not necessarily make progress.
Some people train at such a high level all the year round, and there is no progress without a breakthrough.
Some questions on the Internet are like this:
Practice push-ups 50 times a day. What will happen in two years? ?
After two years, you will be better at doing 50 push-ups. Besides, can you do 100 push-ups?
I can't.
Can you do it?
no way
Progressive overload actually has different explanations for different fitness people.
For example, to lose weight, it is necessary to challenge the faster and farther running distance. To gain muscle, it is necessary to challenge greater and heavier training intensity.
Street fitness, gymnastics, physical fitness will be more difficult, stronger and more fierce.
In other words, you should have higher goals and constantly break through yourself in training, and the fitness effect will be better.
Don't do obliteration.
As we have said many times, the effort to obliterate is nothing more than two points.
Bad living habits and excessive exercise.
Some people come to two glasses of white wine immediately after practicing squats. Some people exercise during the day and stay up late at night.
There are some people who eat too much in eat areca, which is not good. This is a bad living habit.
Someone asked me:
The same is drinking, I like fitness, so I drink less harm than others? ?
Wrong, the damage will be even greater.
Because exercise itself is the destruction of the body, if you can't recover well, you are worse than ordinary people.
The second is excessive exercise, such as chronic fatigue. In this state, the muscles are getting smaller every day.
This thing is lost.
For example, you are very weak and your body hormones are seriously out of balance.
It will lead to poor physical recovery and poor ability.
Full-price diet
The last requirement is to practice three points and eat seven points.
If your diet is not good, then your training is the same as above, your body can't recover, and training will only make you worse and worse.
How do I know if my diet is adequate?
I'll teach you several ways to judge.
If you have muscle pain and muscle weakness for several days in a row, you will be hungry easily.
That's what protein lacks. Generally, one kilogram of muscle should be matched with 1.5g protein.
If you have hair loss, acne, peeling and cramps, it means that you are not getting enough vitamins and trace elements.
At this time, you should eat more vegetables and buy some vitamin tablets to make up for it when necessary.
If you are cold and your blood vessels are sunken, it means that you lack carbohydrates, that is, your blood sugar is low.
Then at this time, we should eat more staple foods such as rice and noodles.