The goal is health and symmetry.
The main strategy is to gain muscle and reduce fat through anaerobic exercise+aerobic exercise and reasonable diet to ensure adequate sleep.
Main principles
1. Muscle gain and fat loss can go hand in hand and are not contradictory. Muscle gain is directional, and it grows wherever it is practiced; Fat loss is random, and you can't control which fat to lose, so it's unscientific to practice belly rolling and waist slimming. Muscle gain can not only make the body lines better and stronger, but also increase basal metabolism. In other words, people with more muscle will consume more fat in their bodies, even when they sleep. Ordinary people don't have to worry about making muscles too big and ugly, because you don't have a major, you do it! Don't! To! Moreover, women have less testosterone than men, and it is extremely difficult to grow large muscles.
2. Anaerobic exercise promotes muscle gain, aerobic exercise promotes fat loss, and the effect of anaerobic first and then aerobic is better. For details, please refer to the previous article "Learning Notes on Scientific and Healthy Weight Loss".
3. Healthy muscle gain and fat loss is a systematic project, and diet control, scientific training and adequate sleep are indispensable.
Test the standard waist circumference, leg circumference and body fat, not the weight. Tight muscles may be as heavy as greasy edema, but they look much slimmer. Training is a long-term thing, just measure the change in one or two months, instead of weighing it every day.
Diet and sleep
1. You can eat a piece of whole wheat bread with low GI value (the kind with normal blood sugar) before three meals.
2. Don't burn fat for 2 hours before and after exercise.
3. Low GI carbohydrate before exercise and high GI carbohydrate+protein after exercise (assuming 60KG, eating 120g sugar +60g protein).
4. Don't stay up late and get enough sleep.
Eating is not a crime, but gluttony is.
? Exercise method
1. Warm up for 5- 10 minutes, make the heart rate reach 70%-80% of the maximum heart rate, and exercise your muscles.
2. Squat (difficulty coefficient from small to large: put a stool behind.
3. Flat plate support (the method to improve the difficulty: shrink the elbow and move forward). Each group needs at least 45 seconds, and the longer the better, the 6- 10 group will be completed.
PS。 Squats and flat supports alternate, saving rest time.
4.HITT (high intensity interval training) is an efficient aerobic exercise, which stimulates the secretion of growth hormone and has a more lasting effect of reducing fat. The key is high intensity, short interval and multi-interval), such as: bicycle sprint for 8 seconds, ordinary speed 12 seconds; Running half a sprint, half a jog, a sprint, a jog; Skipping rope is half a minute faster and half a minute slower; You can also practice according to HIIT practice.
12- 25 minutes each time, 20 minutes is recommended.
5. Stretching 10 minute. Stretching after exercise is beneficial to muscle training; If you don't stretch for a long time, your muscle elasticity will decrease.
Matters needing attention in sports
1. 3-5 times a week, 30-60 minutes each time. It is recommended not to train continuously, so that muscles can have time to rest and grow. Training and rest can be arranged at intervals.
2. The centripetal part of muscle contraction (when lifting) can be as fast as possible; The centrifugal part (controlled falling) should be slow, at least 3 seconds, with a sense of stretching. Finding the feeling of exhaustion and strong pumping, the more painful it is, the more growth hormone is secreted, which is conducive to promoting the synthesis of protein.
3. Mindfulness is consistent, and find the force point of the muscle. Action standards are more important than times.
4. Before, during and after exercise, think more, experience while doing, and keep learning, adjusting and optimizing.
5. From the time input-output ratio, the above actions are the best scheme I have mastered. If you can finish it easily, please increase the difficulty consciously (increase the load, reduce the rest time and change the operation). If you want to strengthen the whole body muscles more comprehensively, you need to add more training movements.
Finally, if conditions permit, it is more efficient to go to the gym for training. After all, the equipment is complete, and many facilities are designed for a certain part of muscles, and it is easy to adjust the weight, which is more scientific and efficient than self-weight or light load at home. Some people are afraid to go for fear of others' jokes. In fact, they don't have to set limits for themselves. Fitness is for yourself, no matter what others think. Besides, no one is looking at you. The more you master in training, the more focused you are.