"Learning" means learning correct movements and strength patterns, and cultivating basic athletic ability, basically without using a lot of weight. And "training" means constantly and gradually adding more weight. Because muscle growth must be achieved in a gradual and continuous load. The learning stage does not meet this condition.
Miro, a wrestler, well explained what is called progressive load: muscle mass increases with the needs of physical load.
Only when I keep improving, I look back at my former self, and those views that I once thought were extremely correct will appear too naive, too simple and even wrong.
Once, I naively thought that I could learn to use all the equipment in the gym, that is, I mastered the knowledge of fitness; Once, I simply thought that by learning many kinds of fitness movements, I could practice what I wanted to practice; Once, I couldn't even do a standard push-up, and I couldn't do five push-ups in my kneeling position. At one time, I felt that what every fitness instructor said seemed quite reasonable. When I hear people say that practicing this is wrong everywhere, I feel quite reasonable. I have no ability to distinguish myself at all. Now it seems that I have made great progress. At least I avoided a lot of big pits, learned to train myself and arranged my own training. The end of the year, thank you for not giving up your study and progress this year.
Yes, even now, I still have many shortcomings, such as I can't do 100 standard push-ups, I can't complete self-weight pull-ups, I have no six-pack abdominal muscles for ten minutes ... However, these are my future goals. Work hard slowly and don't worry. The front is all about "learning", but the learning stage really can't be very intense. By paying for quality study and reading related books, I am now very clear about what I am doing and what I will do in future training.
Recently, I feel that training is very formal. For example, I made a training plan record myself. Intuitively tell yourself what to practice every day, training parts, training weight, number of groups, times and so on. Before me, I was ashamed and really amateur. Including learning from the coach before, I also practiced this movement today, and I may change it tomorrow. At that time, I also hoped that the coach would teach me more moves every day. But in fact, mastering the correct principle, understanding the principle of muscle force and learning any new movement can be close to each other, and those obviously wrong action points are also known to you.
Teacher Xiao Lai said that one of the ways to live in the future is to live like a professional from now on. This sentence is also shared with everyone, which is one of my daily expressions to motivate myself. It's great, isn't it? Yes, I just like to keep fit. I want it to be a part of my life, so I will ask myself like a professional from the beginning, so that I can live in the future ahead of time, right?
RANDY recently shared a video saying that training, diet and rest are the most important points to gain muscle and lose fat. It's also three o'clock, as everyone knows. Do you know the difference between professional athletes and ordinary amateur athletes? For professional athletes, what dominates diet and rest is training. For amateurs, it is diet and rest that control training. To put it bluntly, for an athlete, his training plan is written in black and white, what to practice today, how many moves to practice, and how much weight to complete. Even though he didn't have a good rest yesterday and couldn't afford good food, he must finish it. On the other hand, in order to complete his training plan, he needs to eat and rest to cooperate. Because we have to train today, we should go to bed early and pay attention to our diet. In Wrestling Dad, I was particularly impressed by my father's efforts to train his two daughters into professional wrestlers and make them give up sweets and greasy food.
For amateurs, they may have eaten too much today and should exercise more. Maybe I didn't have a good rest yesterday, so I won't go to training today. This is the difference. Of course, it all depends on you, whether you choose to demand yourself according to professional standards or just be an amateur forever.
For beginners who want to learn fitness, if you don't want to go to the gym for personal education and want to teach yourself, I recommend you to read some books on fitness. First, you have a general concept and train of thought, and then you can make your own fitness plan.
Here, in fact, I want to say to those trainers who are in the same fitness time as me, if you exercise for more than one year and less than three years, you may feel that you have encountered some bottlenecks and want to make a breakthrough or make greater progress, but you have never systematically reviewed your training and made relevant records. Then I hope you can try to make your own training records.
It is worth mentioning that this is not the first time I have made a fitness record. At the beginning of this year, I plan to make a training record for a whole year. I tried notebook records and cell phone records. But I think this way is the best now.
You made the previous record today, so you recorded it. There was some randomness, but it didn't persist later.
Maybe you think it will be convenient to record on your mobile phone. That's true. But the disadvantages are also obvious. I use the notebook in Apple's mobile phone, which is inconvenient to read after a long time. And if you accidentally delete it, you can't find the previous record.
That's it now.
First, plan 2-3 months in advance.
Second, train the muscle groups, exercises and groups in detail every day, and then write down the weight by hand (try to gain weight every week or do more groups). And in the next cycle training, you can directly refer to the previous ones, and you must not let yourself do less than before.
Of course, there will be times when the plan cannot be completed. But with the record, I will go back and reflect on why I didn't finish it today. What is the reason and can I avoid it next time? On the other hand, even if the planned action cannot be completed at first. Write it down, too I firmly believe that I will make progress. Sure enough, because some plans are quite tense, they may not be completed for an hour and a half at a time (the fitness time is too long, and it is easy to lose muscles after more than 90 minutes), but after a week or two, I found that I could do it, and I really felt my progress. This is also the accumulated effect of their own training.
Because I have made a good training record, I can see my progress, weight and number of groups. Practice 4-5 days a week so that you won't feel confused. I used to occasionally think about what to practice today. What action to do and so on. Obviously, this is a waste of attention (the most precious resource in life, the most important wealth). Now for a while, as long as I take my training book with me every day, I will go straight to the gym and complete my training plan and content one by one, and check them one by one. That full sense of accomplishment makes me very satisfied!
As trainers, we are not only fitness enthusiasts, but also should be clear about what training is. What is the purpose of training? What is your goal? At the same time, I constantly reflect and summarize, afraid that I will not grow muscles, and every inch will be happy!