A: It's best to add fat-burning aerobic exercise and strength training to your training plan. When carrying out strength training, we must pay attention to the accuracy of the movements. Do 12- 15 times for each action. Immediately after the last action, start the next action and finish it in turn. Complete the course three times a week with at least 1 day interval. Adapt to the environment and rhythm of the gym while doing basic exercises, and don't blindly use heavy loads.

Q: What strength should I use to train my movements?

A: When designing the course, try to use compound movements, such as squat, hard pull, push-ups, rowing, pull-ups and parallel bars bending arms, which will help to practice muscle growth, strength improvement and fat consumption as quickly as possible. Don't choose actions according to body parts, which is an outdated method, and it is easy to cause imbalance in different parts of the body, and don't exercise the same muscle for two days in a row. For example, flat bench press can not only exercise the chest, but also exercise the shoulders and triceps brachii. You should arrange your movements in different ways, such as pushing (flat bench press, shoulder press, squat) and pulling (pull-ups, rowing, hard pulling). The total number of push-up actions and pull-down actions should be equal. Do the same number of push-ups and pull-downs in a week, or include the same number of push-ups and pull-downs in the same course.

Q: How should I dress for sports?

Don't ask me that. Do you want to open your pants when you squat?

Q: Do I have to hire a personal trainer?

A: The high price per hour is unnecessary for you. But it is important to find a coach at the beginning to provide short-term action guidance and help you make a training plan.

Q: How often should I exercise?

A: One of the most common mistakes made by beginners is to try to exercise for 5-6 days in 1 week, which was a wrong method adopted by some professional players in the 1980s. Remember that muscles need some time to recover. Generally speaking, according to your own goals, it is appropriate to exercise for 3 or 4 days a week. If you want to gain muscle and strength, exercise 3 to 4 days a week. Separating the upper body muscles from the lower body muscles can help you get enough intensity exercise for muscles in all parts while ensuring enough recovery time. For example, you can finish a lower body muscle training course on Monday, finish an upper body muscle training on Wednesday, and then rest for two days before starting the next cycle. This can ensure that each different part has a three-day rest time.

Q: What about muscle soreness?

A: First of all, clarify the fact that muscle soreness is not caused by lactic acid accumulation. In fact, those acidic substances that make you feel muscle burning can be removed within a few minutes after exercise. So they won't have a long-term effect on your muscles.

But so far, scientists have not reached an agreement on the real cause of muscle soreness. Most people think that this is caused by some tiny tears between muscles and connective tissue during exercise. Anyway, this is only temporary. The longer you keep exercising, the less you will feel sore. The solution is simple: fight poison with poison. Specifically, the next day after exercise, exercise the same part with low load and low intensity.

For example, when the legs are sore, ride a bike 10- 15 minutes, and the usual intensity is 40-50%; When the chest is sore, do two groups of bench presses with 20% of the usual load, 20 times in each group. This helps blood and nutrients flow to the damaged muscle and helps it repair faster. Because the load and strength are small, it won't hurt more.

Q: How can I prevent injury?

A: If an action makes you feel abnormal, stop it immediately. This is an alarm from your body. Unfortunately, many people choose to cover it up rather than solve it. Doing so can only make the damage accumulate slowly, and finally bring more damage.

If the pain persists throughout the process, or appears when you do an action, be sure to consult a coach or physical therapist before exercising. It should be noted that muscle soreness is not included, and numbness, sudden pain or weakness are the precursors of injury.

Q: How many groups should you do for each movement?

A: Before answering your question, we must remind you that the big guys in the gym are likely to laugh at our suggestions. But remember: big men don't necessarily have great wisdom. Hard exercise and rational exercise are two different things.

Muscles and Strength: Generally speaking, the total number of groups in each class is 12- 18. Exceeding this number will greatly prolong the recovery time and have a negative impact on muscle and strength improvement. At the beginning of exercise, the number of groups needed is even less than this. One or two groups are enough for each exercise. With the continuous improvement of your ability, you can add several groups appropriately, but at this time you should reduce the number of actions you use. For example, beginners may use 6-8 movements in each class, while advanced students may only use 4 movements. In short, beginners do more movements and less groups, and then gradually reduce movements and increase groups.

Mainly focus on fat consumption: when aiming at fat consumption, the total number of groups can be appropriately increased, for example, to 15-25 groups. Because the rest time between groups is reduced, you can't use heavy loads like when exercising muscles and strength. Therefore, although several groups of movements are added to consume calories, the recovery time required for muscles will not be prolonged.

Q: How can I eat to help muscle growth?

A: This is a very common question. Think of your muscles as a warehouse in protein. You must constantly replenish new protein to make it bigger and bigger. You also need enough carbohydrates to minimize muscle breakdown after high-intensity exercise.

Replenish enough calories and give your body enough energy. Eat five or six meals a day. You can arrange it like this: 45-50% carbohydrate, 30% fat and 20-25% protein. The daily intake of protein should reach 1.5 ~ 2g per kg body weight.

Q: How can I eat to make fat burn faster?

A: There is no doubt that reducing carbohydrate intake is the most important method. This is because a low-carbohydrate diet will reduce the level of insulin in the body, and insulin is an important hormone to promote fat accumulation. Protein's intake is not small, so is fat (but it should be noted that this low-carbohydrate diet can only be implemented in a short time, such as the pre-competition fat reduction stage, but not for a long time, otherwise it will have adverse effects on the body).

Generally speaking, the calories provided by carbohydrates should be controlled at 10-25%, and the rest should be equally distributed by protein and fat.

Q: Do you want to eat before or after this dish?

A: I have to eat at both times. Studies show that eating something before and after exercise can promote muscle to synthesize new protein and prevent its protein from degrading.

Before exercise: Eat 5- 10g high-quality protein 5- 15 minutes in advance, and try to avoid carbohydrates and fat. The easiest way is to make your own protein shake.

After exercise: For the purpose of burning fat, eat 10g protein immediately, and completely eliminate carbohydrates and fat. To gain muscle, eat 10g protein and 20g carbohydrate.