When a person's diet level remains the same, that is, if he wants to gain muscle or lose fat, he will maintain his current diet without making any changes, then there is only one variable left, and that is training. The training plan determines whether the body's heat is in a certain state, excess or excessive consumption at a certain stage.
Simply put, a good plan and a reasonable plan are very important in our fitness. It will make our fitness easier, and we don't have to care too much about diet, but focus on training. Of course, this is based on protein's adequate intake.
Many people really can't practice well, not because their diet is not good. People who don't eat well are generally student parties. They don't have many choices in diet, but they can do too much in diet after bidding farewell to their student career, but their training has not improved. Obviously, the problem lies in training.
We need to pay attention to efficiency in training. Let's analyze this bit by bit. If we need to gain muscle, we need to train as efficiently as possible while maintaining the calorie intake, that is, the total calorie intake remains unchanged. If you can practice two parts in one action, you don't have to split it into two parts.
Let's take women's favorite hip and leg training as an example. If you want to gain muscle, can the training of hips and legs be combined into one training action? Using hard pull instead of gluteal bridge and leg flexion and extension, the muscles are the same, but one movement is missing or the number of groups is about five. Then the heat consumption is much less.
Simply put, when practicing muscles, try to choose compound movements instead of seemingly isolated training. On this premise, it reduces a lot of unnecessary calorie consumption, does not reduce the degree of muscle stimulation too much, and does not need to make great changes in the diet structure.
In addition to the problems in the selection of training actions, there is also a wrong warm-up before training. Many people like to run before formal training, but running can't warm up the target muscles we can train, and it also wastes a lot of our physical strength and affects the quality of our training.
You need to fully move your target muscles when warming up, and you can move your chest muscles and rotator cuff muscles when training your chest. In particular, rotator cuff muscles, which are most likely to cause injuries, have to be paid attention to. The weight of warm-up is also an important part. As long as you open the jelly on the front rotator cuff, you don't need to do much warm-up.
Assuming that the limit of personal bench press is 80kg, is it reasonable to use the empty bar as a warm-up to do multiple groups? If you warm up to 25% of your limit, doing more groups will inevitably affect your ability to do groups after training, so you still need to carefully consider the weight and number of groups during warm-up.
Having said that, what I really want to say is that in training, we should plan carefully, control the calories we consume, and don't do too much useless work, which will affect our training state and training effect. Fitness is not the purpose of practice. Although it is very important, you need to think more when practicing.