The first thing we need to know about muscle building is that in order to have a good muscle building effect, simply put, we should eat more and practice more.

Eating more and practicing more does not mean eating blindly and practicing blindly. Generally speaking, in terms of eating, that is, diet, we need to eat more foods with high protein content, such as meat and eggs, which are good for our muscle growth.

Generally speaking, strength training is essential when we train muscles, and the choice of training weight is very important in our muscle strength training.

If our training weight is unreasonable, then our muscle training effect is likely to be greatly affected, which is not conducive to our own muscle growth.

In order to get better results, the training weight should be selected between 8 ~ 12RM. This weight means that our group can do 8 to 12 movements at most.

And we also need to know that the time for muscle strength training should not be too long, and it should not be too long. Generally, it is more appropriate to train for about an hour. Training less than 30 minutes or more than 2 hours is not conducive to our muscle growth.

2. Basic knowledge of fat reduction

What I want to say about losing fat is that if we want to lose fat successfully, we must make our body form calorie difference.

The so-called calorie difference means that our bodies consume more calories every day than our bodies do, so as to consume our body fat.

To do this, what we need to do is to practice more, and then try to control our diet and not to eat and drink indiscriminately, otherwise no matter how hard we practice, we will not lose weight successfully.

Diet control plays a decisive role in reducing fat. If you eat too little, it will not only reduce your basal metabolism, but also affect your health. If you eat too much, you can't lose fat successfully. Therefore, it is very important to control diet reasonably.