The principle of fitness:
1, adhere to the free weight equipment
Although the current gym is full of all kinds of complicated and tall equipment, these equipment are not the best choice to help you improve your muscle quality. Dumbbells and barbells are still the best choices, especially for beginners who want to gain muscle.
2. Adhere to compound sports.
You may try all kinds of training moves you see in fitness magazines or websites for novelty, but in the long run, you should stick to those basic moves, such as squat, hard pull and barbell bench press, and make them part of your long-term plan.
3. Make a plan and stick to it.
If you just browse in the gym and take turns playing with all kinds of equipment, you will never make progress. You need to have a strict plan and carry it out. Consult a personal trainer or find a reliable fitness plan online, including the exercise you need to do, the number of groups and the number of people in each group. When you walk into the gym, you need to know exactly what to do next.
4. Don't train every day.
It is enough for beginners to arrange training three or four times a week. The time outside the training day is used for rest and recovery. Remember, rest is as important as training.
5. Every muscle group needs to practice within one week.
Each muscle group should be trained at least once a week.
6, understand the correct form of each action.
Want to challenge the burden? You may be young, like to compare with others, or you may be worried about being despised by the bodybuilders around you, but safety is the most important thing. Don't add weight until you make sure the action is standardized-it's best not to do the wrong action.
7, gradually increase the weight
If you master the correct method of each movement, you can start to increase the weight periodically. For example, gain some weight every two weeks, keep the same weight for two weeks and gradually increase the number of exercises, so that your strength and muscles will gradually increase.
8. Be careful
Pay attention to protective measures when you use heavy objects. For example, wear a belt when pulling hard, use a squat frame when squatting, and ask a coach or a small partner to protect it.
9. When do you need to supplement protein powder?
Protein is crucial to the formation of muscles. It can be taken from lean meat, chicken, fish, eggs, dairy products and some nuts and vegetables. Most experts suggest that bodybuilders should consume at least 1.8g protein per kilogram of body weight. If it is difficult to get enough protein due to conditions, consider using protein powder as a supplement.
10, excess heat
If your goal is to gain muscle, you should consume more calories than you do. Use a calorie calculator to calculate your BMR (basal metabolic rate) and TDEE (total daily energy consumption), and adjust your calorie intake on this basis-after all, there are differences between individuals. If you have a sedentary job, you need less calories. If you exercise regularly, you should eat more.
1 1, multiple meals
Don't starve yourself, eat 4-5 meals a day at intervals of 3-4 hours. What if it conflicts with working hours? It is a good choice to prepare some healthy snacks.
12, avoid junk food
You want to gain some weight, but you want muscle, not fat. Eat healthy food, such as lean protein, complex carbohydrates and healthy fat, and stay away from junk food, lots of sweets and greasy food. The only time you need to consume fast-absorbing carbohydrates (usually foods containing a lot of sugar or starch) is after exercise.
13, eat more fruits and vegetables.
Besides protein, carbohydrates and fats, your body also needs micronutrients (vitamins and minerals). Therefore, please make sure to eat enough fruits and vegetables every day.
14, rest and recovery
Get enough sleep every night (about 8-9 hours).
15, the same lifestyle as athletes.
Try to start a healthy lifestyle and avoid bad habits such as smoking and drinking. A bad lifestyle will ruin your hard work.