Brand-new muscles start here
This book is not just about retraining.
This is the result.
Quick results.
Just like your New Year's resolution.
Or the results you want before marriage.
Especially when the hot summer is coming in two weeks,
What you want.
Everyone knows that you can't change your body overnight, but if you really follow the principles and plans in the book, you can change the rest of your life. And you don't need to spend your whole life or even 1 month to see the results easily. Everything you need is in the book, including achievable goals, the training method that suits you best and a simple diet plan that you can start today.
Look, the results you want are within reach. For example, if you want to thin belly, you can refer to the "Best Four-week Diet and Training Plan in the World". It is estimated that you can lose 0.9 ~ 1 .3 kg of pure fat in1week. This means that you will lose 1 inch of abdominal fat every 14 days. Size 38 jeans? You will wear size 36 in 1 month.
Listen to me, these data are not just random. According to the research data of the University of Connecticut, people can lose 4.5 kilograms of fat every month without feeling hungry or deliberately restraining themselves. In the research, scientists found that the right diet and the right training can achieve the ideal effect. In fact, all the diet and training programs in the book are based on the same principles they developed.
In addition, the benefits are not only to eliminate fat. The researchers found that people who practice the program will also gain muscles-1week can grow 0.5 kg of muscles. Of course, the results vary from person to person, but we can know that the diet and training plan in the book is a very powerful tool. Together, you can train more effectively every second than before. You must have never seen the rapid accumulation of results.
Although, maybe this is not enough to convince you; Maybe you just don't have time. After all, most of us are busy day and night and have no time for long-term training. This book also takes this into account. Every training of the book can be completed within 1 hour, and most of them only take 30 ~ 40 minutes. You can also find the 10 group training plan in the book, which is completed in 15 minutes every day and done three times a week. The effect of these 15 minutes training does not mean that it is only half of 30 minutes training, but the most efficient training method designed after scientific analysis. So, in this way, you can get the best effect in the shortest time. Practice hard is better than practice skillfully.
You may think, 15 minutes can achieve anything? Researchers at the University of Kansas found that these short-term movements can improve the strength of beginners. It may also be good for your mind: most people may give up the retraining plan within 1 month, but 96% of the subjects have been trained as planned from beginning to end during the six-month study. And because of these trainings, they try to get rid of their flabby stomachs as quickly as possible and get twice the result with half the effort. Because their bodies burn more fat in the remaining 23 hours and 45 minutes of 1 day, even when they sleep.
But this 15 minute training is just the beginning. The utility of the book lies not only in this, but also in the latest retraining plan provided by the world's top trainers, which is suitable for various training objectives, lifestyles and retraining levels. All plans are guaranteed to be tailored and effective quickly.
For example, if you have never been retrained, you may want to try the "Male Body Retraining Program" proposed by Joe Dudell, a muscle strength and physical fitness trainer. Joe's job is to train celebrities, graphic models and professional athletes, such as NBA stars Murphy and Deng Liwei. He designed a retraining strategy for celebrities, which is exactly the same as the exercise strategy used in the book to burn fat, strengthen muscles and improve body shape.
If your goal is to have six-pack abdominal muscles, the "Ultimate Fat Reduction Retraining Plan" will help you get rid of the last fat and stretch your abdominal muscles. This retraining program was designed by Bill Hartman, a physical therapist and muscle strength and fitness trainer, a physical therapist and fitness instructor in Boli, Indiana, and the chief fitness consultant of Men's Health magazine. The retraining program is based entirely on the latest scientific research on weight loss. From the number of groups, the number of repetitions to rest, every link of this set of retraining can make full use of body functions and burn abdominal fat. When you are ready to change some new tricks, you can also "create your own weight loss plan" according to the instructions of Rothman, a health care coach and muscle strength and physical fitness trainer in Santa Cralli Tower, California. You can choose all kinds of weight loss exercises by yourself and tailor your personal retraining plan according to his design.
Want to look like an athlete? You can turn to the "Reward Sports Retraining Plan" designed by Boyle, a muscle strength and physical fitness trainer. He is a fitness coach and has trained many athletes from NBA, NFL and NHL. His retraining plan can not only help you move faster, jump higher and get less injuries, but also help you build a lean and muscular body.
In the maximum bench press training program, world-class weightlifter David Tate will tell you how to gain 25 kilograms of muscle weight in just 8 weeks. This strategy set a personal best for him: 305 kg.
Don't go in a hurry, there is more information behind! You will also see the Retraining Plan for Pencil Monkeys Changing into donkey kong, Vertical Bouncing Retraining Plan, Wedding Campaign Retraining Plan, Waiting for You on the Beach, Young Couples Busy Retraining Plan, Three Major Retraining Plans, Gym Total Retraining Plan and Body Universal Retraining Plan. In this way, you can burn fat and build muscles anytime and anywhere.
The 20 benefits of retraining can not only make you look more handsome and stronger, but also make you live longer.
Retraining can help you get rid of abdominal fat, overcome stress, heart disease, diabetes and cancer, and even make you smarter and happier.
Is to pick up and put down heavy objects and do them several times. How can such a simple action have such a great effect? This must start with tiny muscle fibers.
Brief introduction: Retraining will destroy muscle fibers, accelerate muscle protein synthesis, repair muscle fibers with amino acids, and increase endurance, so that muscle fibers will be more resistant to future injuries. So when you retrain regularly and muscle fibers are frequently challenged, the structure of muscle fibers will begin to change to meet the challenges. For example, your muscles will become bigger, stronger or less tired.
Muscle fibers can reduce the burden on the body after adaptation, so the actions of daily life will become effortless, such as going up stairs or picking up general items. Moreover, if you continue to retrain regularly, you will find that even the most difficult manual work will become easier. The scientific community calls it the training effect. The results show that training can not only enhance your physical strength, but also improve your overall life. In fact, this will bring you more benefits.
Do you want proof? The following 20 reasons can tell you that if you don't start training again tomorrow, you will live in vain.
First, throw away more than 40% of the fat.
This may be the biggest secret of losing weight. Someone must have told you that aerobic exercise is the key to losing weight, but retraining is actually more important.
Researchers at Pennsylvania State University recruited a group of overweight people to reduce calories in their diet and divided them into three groups. One group doesn't exercise, another group does aerobic exercise three days a week, and the third group also does aerobic exercise three days a week, but they not only do aerobic exercise, but also do retraining. Weight loss in each group is almost the same, about 10.5 kg. It was found that people who had received retraining lost more than 3 kilograms of fat on average than those who had not received retraining. Why? Because most of the retrainees lost pure fat, while the other two groups only lost 7.5 kilograms of oil and a few kilograms of muscle. After careful calculation, you will find that retrainees lose 40% more fat.
This is not a special case. Research shows that people who only follow a diet plan without retraining will lose 75% fat and 25% muscle on average. This 25% may beautify the numbers on the weighing scale, but it won't help your figure in the mirror. You may rebound the lost fat. However, if you plan your diet and retrain at the same time, you can keep your hard-earned muscles and burn more fat.
Think about it from the perspective of liposuction: the point is only to remove ugly fat, right? Retraining is just what you need.
Second, burn more calories.
If you do a lot of training, you can burn more calories by sitting comfortably on the sofa at home. The reason is simple: after each resistance training, muscles need energy to repair and strengthen muscle fibers. For example, a study at the University of Wisconsin in the United States found that after retraining the three major muscle groups, the metabolism of the average person will accelerate in the next 39 hours. During this time, they will burn a large part of calories from fat compared with those who have not retrained.
But what about retraining? After all, many experts say that jogging can burn more calories than training. As a result, when scientists at the University of Southern Maine used advanced technology to calculate energy consumption, they found that retraining burned 765,438+0% more calories than originally thought. The researchers calculated that taking 8 exercises as 1 cycle, the time to consume 159 ~ 23 1 calorie was about 8 minutes. This figure is equivalent to the heat that can be burned by running 2 kilometers in 8 minutes.
Third, clothes fit better.
If you stop training, get ready to say goodbye to your biceps! Studies have pointed out that between the ages of 30 and 50, you may lose 10% of your muscles. After the age of 60, the rate of decline will double.
To make matters worse, according to the American Journal of Clinical Nutrition, over time, the lost muscles will be replaced by fat. Scientists have found that even people who have kept their weight balanced for 38 years will lose 1.5 kg of muscle and gain 1.5 kg of fat every 10 year. In this way, you will not only look baggy, but also have a bigger waistline, because 0.5 kg of fat takes up 80% more body space than 0.5 kg of muscle. Fortunately, regular resistance training can help you avoid such a fate.
Fourth, keep young.
How much weight you lose is important, but so is the quality of your muscles. It is pointed out that with the increase of age, the fiber loss of fast contraction muscle is at most 50%, while that of slow contraction muscle is less than 25%. This data is very important, because the rapid contraction muscle is mainly responsible for producing physical strength, including strength and speed. Contract work is not only the key to sports performance, but also the reason why you can stand up from the chair in the living room. Have you noticed that it is often difficult for old people to stand up? That's because the rapid contraction muscles are atrophied due to insufficient use.
The secret of rejuvenating the body? Naturally, it is retraining! Gravity training or fast weight lifting and lightweight training are particularly effective. (Note: The movements introduced in the book are very suitable for exercising your rapid contraction muscle fibers if there is "explosive force" or "jumping" in the name. )
Fifth, stronger bones.
With the increase of age, bone loss will gradually increase, thus increasing the risk of hip and spinal debilitating fractures. The situation will be worse than you think, because researchers at Mayo Medical Center in the United States found that 30% of patients with hip fractures died within one year. Moreover, a large number of spinal bone loss will cause serious hunchback. The good news is that the research in the journal of Applied Physiology found that 16 weeks of resistance training can increase hip bone density and 90% of osteocalcin (an indicator of bone growth) in the blood.
Sixth, it is softer.
With the increase of age, the softness will disappear as much as 50%. Squatting, bending or stretching back will become more difficult. However, in a study published in the International Journal of Sports Medicine, scientists found that after doing total body retraining three times a week for 65,438+06 weeks, the softness of hips and shoulders was significantly improved, and the performance of sitting forward was improved by 65,438+065,438+0%. Don't you believe that retraining can make your body soft? It is pointed out that the overall softness of Olympic weightlifters is second only to gymnasts.
Seven, the heart is healthier
Retraining will definitely speed up blood circulation. Researchers at the University of Michigan in the United States found that after two months of total body retraining three times a week, the diastolic blood pressure (low pressure) dropped by an average of 8 points. Therefore, the risk of stroke is reduced by 40%, and the risk of heart disease is also reduced by 5%.
Eight, bid farewell to diabetes
This is called the muscle panacea. In a four-month study, Australian scientists found that patients with type 2 diabetes had a significant drop in blood sugar index and improved their condition after starting muscle training. In addition, retraining may be the best way to prevent diabetes in advance. Because retraining can not only fight obesity and reduce the risk of chronic diseases, but also improve insulin sensitivity, help you control blood sugar and reduce the risk of diabetes.
Nine, the risk of cancer is low
Don't rush to spend a lot of money to prevent cancer; Low-level retraining can. A study by the University of Florida in the United States found that people who do resistance training three times a week for six months have significantly less oxidative damage to cells than those who don't do retraining. This matter cannot be ignored, because injured cells can lead to diseases such as cancer. A study in Sports Medicine and Science pointed out that resistance training can increase the speed of food passing through the large intestine by 56% and reduce the risk of colorectal cancer.
Ten, can better implement the diet plan.
Retraining kills two birds with one stone: Retraining can burn calories on the one hand and help you implement your diet plan on the other. Researchers at the University of Pittsburgh in the United Kingdom spent two years studying 169 overweight adults and found that those who did not participate in the three-hour weekly retraining program would consume more than 1500 calories a day. On the contrary, people who eat too much a day will not participate in the retraining program. This is because stealing snacks erodes the determination to retrain. The author of this research report points out that retraining and dieting may be the goal and motivation to remind yourself to do exercise step by step and enhance the effect of losing weight.
Eleven, can better cope with pressure.
Sweat like rain when retraining, and be more poised when facing pressure. Texas a & amp； Scientists at M University found that people with good posture secrete less "stress hormones" than those with poor posture. A study by Georgia Medical College in the United States found that healthy people's blood pressure can return to normal faster than thin people after facing stress.
Twelve, get rid of the time difference.
Next time you go abroad, don't rush to pack your bags when you get to the hotel. Go to the hotel retraining room first. Researchers from Northwestern University in San Francisco and the University of California studied muscle tissue slices and found that the "protein in charge of circadian rhythm" of resistance training people changed. What is the conclusion of the study? Muscle strength training can help your body quickly adapt to different time zones or frequent night shifts.
Thirteen, life is happier
Yoga is not the only exercise to relieve mood. Researchers at the University of Alabama in Birmingham found that retraining three times a week for six months can greatly reduce the average person's "emotional and anger measurement score".
Fourteen, sleep better
Retraining hard can help you fall asleep faster. Australian researchers found that patients who underwent total body retraining three times a week for eight weeks improved their sleep quality by 23%. In addition, the study found that subjects are more likely to fall asleep, and they can sleep longer and more stably than when they did not start retraining.
Fifteen, exercise is more effective.
The word "heart and lung" does not only appear in aerobic exercise. According to the research of the University of Hawaii, the heart rate will reach 60% ~ 70% of the maximum heart rate during running, and the heart rate will be as high as 15 times per minute during repeated training, which is higher than the effect of running. According to the researchers, retraining can not only enhance muscle strength, but also benefit the cardiovascular system like aerobic exercise. Therefore, retraining can save more time and achieve the same effect.
Sixteen, fight depression
"Radish Squat" may be a new generation of "Prozac". Scientists at the University of Sydney have found that regular retraining can greatly alleviate the symptoms of major depression. The researchers report that retraining has a significant improvement effect on 60% of clinically diagnosed patients, which is similar to antidepressants and has no side effects.
Seventeen, improve productivity
If you put your time into dumbbells, you will have a chance to get a raise. British researchers have found that if office workers are retrained, their work efficiency will be 50% higher than that in the days without retraining. Now think about the significance of these data: on the day when you go to exercise, at least in theory, what would have taken 9 hours 12 minutes to do well can be completed in 8 hours. In other words, if you still choose to work for 9 hours, the pressure will be reduced a lot and you will be happier when you work. This is the advantage of retraining office workers.
Eighteen, longevity
Exercising a strong body and mind can make you live longer. Researchers at the University of Southern California have found that muscle strength throughout the body is related to cardiovascular disease, cancer and other causes of death. Similarly, scientists at the University of Hawaii in the United States define it as a "special activity" if you live to 85 years old and have no major illness. Their research found that "having a strong body in middle age" has a certain relationship with "being particularly active".
XIX. Reservation function
Never forget the importance of retraining. Scientists at the University of Virginia in the United States found that men and women who retrained three times a week for six months had a significant drop in homocysteine in their blood. Homocysteine is 1 amino acid, which is related to Alzheimer's disease.
At the age of twenty, you will become smarter.
Speaking of the connection between spirit and muscle, Brazilian researchers found that six months of resistance training can enhance the mental function of the trainer. Moreover, retraining can also promote short-term and long-term memory ability, improve oral debate ability and prolong attention maintenance time.