Now, more and more people begin to pay attention to their figure and health, so they start to exercise and join fitness groups. Many people also want to ask some questions about fitness. Today, we will answer these questions one by one.

Question 1: Fitness wants to stimulate muscle growth as much as possible. How to train in a day?

A: Everyone has different purposes of fitness. Some people want to lose weight through fitness, while more people want to stimulate our muscle growth through fitness. Our answer to this question is that we have just started training, and we must do resistance training (also called strength training) if we want to grow muscles. Only by participating in strength training can our muscles grow.

There are many kinds of strength training. In order to achieve the most efficient muscle building effect, we choose to do it in groups of 8- 12 each. At the beginning, the weight we chose was very small, so there is no need to be impatient at this time. Let's go step by step, don't think about reaching the sky in one step. After training for a period of time, gradually increase our load-bearing ability and make our muscles fully grow.

Question 2: How to increase all kinds of nutrition after fitness in diet? How many meals should I eat a day?

A: Diet is also a big problem. Although the diet in fitness is divided into fat-reducing meal and muscle-increasing meal, the difference between them is only quantity. Simply put, eat less when you lose fat and eat more when you gain muscle.

But another particularly important place is the choice of ingredients. No matter how we choose the dosage, the ingredients must be nutritionally balanced. In terms of fitness, we advocate eating less fat, less oil and less salt, and eating more protein, which is necessary for muscle growth. The proportion of carbohydrates should not be too much. Proper carbohydrates can supplement our energy and make protein absorb it efficiently.

Question 3: How to relax muscles during rest and let them recover?

A: It is inevitable that you will encounter muscle soreness after training. In this case, we should give three improvement measures. First, pay attention to your stretching exercise before and after training, dynamic stretching before exercise and static stretching after exercise; The second is massage when muscles are sore. We can massage the target muscles by ourselves or through some massage equipment. The third is a hot bath. Moderate hot water bath can accelerate our blood circulation and achieve the effect of accelerating muscle recovery and improving soreness.

Question 4: How many hours do you sleep a day?

In fitness, our rest is also very important, especially for friends who are in the muscle building period. If you don't sleep well, no matter how hard you train and how nutritious your diet is, your muscle gain effect will not reach a good state. This is the effect of sleep. Keeping 7- 10 hours of sleep every day is what we should do in fitness.