2. Take the whole as the center

3. Change the practice method frequently.

Add a break

5. Take advantage of your surroundings

Drink plenty of water

7. Use the anabolic window

8. Don't be afraid of high intensity

1 Determine the target

You have to decide whether your training goal is to lose weight, shape or gain muscle.

Then, according to the mode you choose, exercise firmly according to the goal. Muscle training must be targeted, plus persistence to see changes.

If you just "taste", it won't help you, and you will choose to give up because you can't see the effect.

2 take the whole as the center

Don't train only a single muscle (such as biceps brachii). In order to be symmetrical and powerful, all muscles of the body must be exercised. Because muscles are "team members",

They don't like that only a few people have been trained.

Change the practice method frequently.

Training can never be boring. You don't like boring, and neither do muscle cells.

Therefore, changing the combination of sports and changing the way of sports is king. Only by trying new ways of exercise, changing posture and adjusting training intensity can fitness be "sustainable". ? If the training remains unchanged, it is not only boring, but also inefficient.

4 join the rest time

In order for your muscles to digest training, you need some time. Muscles need to regenerate to form new tissues. Tired muscles are very weak.

Please let your muscles rest regularly for a day or two.

Take advantage of your surroundings.

Look for new exercises and look around you. There are opportunities to change the way you practice or increase the difficulty. If you walk on the road, find a branch and do a pull-up.

Find an unstable ground to do push-ups, or do sit-ups on a slope that is not too steep. ? You will find that sports without equipment can be done anywhere, and it is very interesting.

6 drink plenty of water

Drink at least 30 ml of water per kilogram of body weight every day to make muscle cells get adequate nutrition. ? Liquid plays an important role in bringing important nutrients to cells and discharging waste.

7 using the anabolic window

After exercise, the body should quickly replenish "building materials", namely protein and carbohydrates, within two hours.

In this "

The window of anabolism ",the human body's demand for protein has greatly increased. In addition, protein should be fully ingested every day. After training, only protein can not meet the needs of the whole day.

Don't be afraid of high strength.

When your body is used to a certain intensity, you can occasionally challenge your limits.

To activate "dormant" muscle fibers. This will make you stronger soon, and your muscles will hardly grow.

Finally, whether you want to lose weight or gain muscle, you need to set a goal and work hard to achieve it. Diet should also be high in protein, low in fat and moderate in carbohydrates. I believe if you learn these eight points, your training will get twice the result with half the effort!