knowledge
The scientific way of exercise should be heavy weight, low frequency, enough rest and recovery, nutrition and sleep.
Fitness depends on persistence, methods, nutrition and sleep.
Reduce fat
Bodybuilding and muscle training are anaerobic exercises, and weight loss requires aerobic exercise.
Jogging can be used as a warm-up exercise. Jogging consumes glycogen within 35 minutes, and then uses fat after 35 minutes. If losing weight is more important, you can run for a while, but in my experience, it should not exceed 60 minutes. Don't think running for too long, you can run slowly. Run a few more minutes every day, and you can meet this time requirement in ten days. If you don't think you can run for such a long time, run for a longer time within your ability.
pay attention to
Muscle growth-three points of exercise, seven points of nutrition, to ensure adequate sleep. Don't smoke, because smoking will make you work 30% every day.
Nutrition and sleep
Pay attention to protein and carbohydrate intake in diet, and ensure at least one egg every day (if you don't like to give others eggs, adjust them yourself, hehe), but at most two eggs a day, otherwise it will be a waste and increase the burden on the liver. In addition, eat some meat, chicken breast and beef are the best.
way
Chest muscle: bench press (balanced movement of upward tilt, downward tilt and flat push), which is the best and fastest method.
Supine bird, butterfly machine and cross-clamping chest to practice the middle seam of chest muscle, supine bird (this action must be done in a standard way, but I suffered a big loss)
In addition, put two stools side by side, leaving a shoulder-width distance between them, and do deep push-ups, that is, lower your body to the surface of the stools and practice sewing.
Practice the arm flexion and extension of parallel bars at the lower edge.
Back muscles: Sit-ups are better than pull-ups, and I think the effect is better.
Deltoid toe: dumbbell flat lift
Middle bundle of deltoid muscle: dumbbell side lift
Posterior deltoid: Dumbbells bend over birds.
Don't stand or sit up. Although it is beneficial to stimulate the anterior middle bundle of deltoid muscle, it is easy to hurt the spine. This action is best done in a gym with equipment.
Trapezius: Dumbbells or barbells shrug their shoulders. The gym also has this equipment, which belongs to the same equipment group as pulldown.
Brachial head: dumbbell or barbell arm flexion and extension, pull-ups up
Brachial three heads: supine support, supine arm flexion and extension. (It is recommended to put sit-ups at the back, so that you can practice to the extreme, and this action is not so uncomfortable, and it is very cool after finishing. )
Finally: success lies in persistence.
See your supplement, I'll add some more:
There are many eggs in protein, and the liver has the function of detoxifying and decomposing protein. Eating too much will increase the burden on the liver. I used to eat too many peanuts and my liver ached. Kidney is the function of absorption and reuse, and it may also hurt.
Here are some lessons you should pay attention to during training:
Be sure to warm up fully before all training starts.
Pay attention to the essentials when pulling hard, or you will easily hurt your waist.
It is best to use squat frame when lifting deltoid muscle on dumbbell or barbell, because this action is easy to hurt the spine.
If a supine bird does not master the essentials of action, it is easy to practice the middle seam of the pectoral muscle badly, but to practice the sides of the pectoral muscle higher.
Squat should also fully grasp the action standard, otherwise it is easy to hurt the spine.
In addition, it is best to have a partner to practice together, because it can help you make one or two more when you are exhausted, which has a good effect on muscle growth.
I don't know much about nutrition. This is what I am looking for, from muscle engineering. But I can't guarantee its correctness.
Contents of protein, Fat and Carbohydrate in Common Foods
Category Food Name protein (grams) Fat (grams) Carbohydrate (grams) Calories (kilocalories)
Meat, poultry, fat meat and lean meat 9.5 59.8 0.9 580
Lean pork 16.7 28.8 1 330
Pig liver 21.34.51.4131
Pig heart19.16.30133
Pork belly14.62.910.490
Pig blood 18.9 0.4 0.6 82
Fat and lean beef 20.1.10.20172
Fat and lean mutton11.1.28.8 0.8 307
Sheep liver 18.5 7.2 3.9 154
Chicken 21.52.50.711/
Chicken liver18.23.41.911
Duck 16.5 7.5 0.5 136
Goose10.811.20144
Eggs14.711.61.6170
Duck egg 8.7 9.8 10.3 164
Aquatic croaker 17.6 0.8-78
Hairtail18.17.4-139
Herring 19.5 5.2 0 125
Silver carp 15.3 0.9 0 69
Crucian carp13.01.1.1.1.62
Squid 13.0 0.7 1.4 64
Milk milk 3.3 4.0 5.0 69
Yogurt (one cup) 8 1 1 150
Grain rice 7.8 1.3 76.6 349
Flour 9.9 1.8 74.6 354
Noodles (hot) 7.4 1.4 56.4 268
Steamed bread 6. 1 0.2 48 220
Soybean milk 4.4 1.8 1.5 40
Soybean 36.5 18.4 35.3 4 12
Potato 2.3 0. 1. 16.677
Carbohydrate provides 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram. We can easily see that fat is the food that provides the most energy for the body compared with carbohydrates or protein.
carbohydrate
Let's start with carbohydrates I believe many people know that carbohydrates will eventually be converted into glucose for our body to absorb. Glucose is a simple carbohydrate, which is glycogen stored in your muscles and liver. Glucose can provide energy for the brain and make blood in the body. When you lack glucose, it will break down your protein, especially from your muscles.
Yes, if you don't absorb enough carbohydrates, your body will start to destroy valuable muscle tissue to get glucose. In addition, protein also has its own function in your body, and making blood sugar is just one of them, so by limiting the intake of carbohydrates, your body will only be disordered, dizzy and even faint.
protein
Now let's talk about protein. Amino acids are well known. Protein is made up of amino acids, just like many glucose molecules make up glycogen, which is the protein of amino acids. Protein has many functions in the body, but I only pay attention to the most important point: protein is specially designed for the growth, repair and replacement of muscle tissue. If the daily intake of protein exceeds the consumption, then protein will be transformed into new muscle fibers. Obviously, this is exactly what you want ... that's why you need 2 grams or more of protein per kilogram of body weight to gain muscle.
fat
Fat is very important. In vivo, fat is the main energy source. Fat combines with glucose as energy to avoid decomposing too much protein. So protein can use it to finish his job-making more muscles!
As I said, each gram of fat provides 9 calories for the body. When fat and glucose combine to produce energy, your body will first use fat as the main energy source. But many people think that if you do aerobic exercise every morning or before meals, you will burn protein in your body. In my opinion, this idea is wrong. If you have a lot of fat in your body, why does your body choose to use protein (4 calories per gram) instead of fat (9 calories per gram) as a fuel source?
Saturated fat is the fat you should stay away from. If you eat too much saturated fat, it will lead to heart disease and high cholesterol. Your body can't decompose saturated fat well because of its chemical composition. Unsaturated fat is a good fat, which is easily broken down by your body. A simple way to distinguish saturated fat from unsaturated fat is that saturated fat is solid at room temperature (such as lard and animal fat) and unsaturated fat is liquid at room temperature (such as oil).
Finally, I remind you again that no matter what you eat, if you eat too much, you will still store it and turn it into fat. If you want to increase your waistline, remember never to increase your waistline with fat. Someone asked me why most bodybuilders are fat in the off-season. It's simple. If you know that they deliberately control their diet before the game, then you will understand. In the off-season, most bodybuilders don't care what is fat and what is not. They like to eat what they like, eat whatever they like, eat more, and even put aerobic exercise aside forever. ...........................................................................................................................
1, dietary pyramid:
It contains seven nutrients needed by human body: protein, carbohydrate, fat, vitamins, minerals, water and dietary fiber.
2, bodybuilding and energy consumption:
The energy consumption of bodybuilders includes: basic metabolism, daily activities and work, sports training, special food motivation and growth and development (minors).
Heat is the key factor that affects athletes to gain muscle and lose fat, because only by taking enough calories and proper amount of protein can muscle growth be started. On the other hand, only when you consume more calories than fat can you reduce it. In different training periods, athletes' calorie requirements are different. The daily calorie requirement per kilogram of body weight reached more than 50 kcal during the muscle gain period and decreased to less than 40 kcal during the fat loss period. The calorie proportions of carbohydrate, protein and fat are 55-70%, 65,438+065,438+0-25% and 65,438+00-20% respectively. The energy ratio of carbohydrate to fat can be slightly higher when gaining muscle, and protein can take more when losing fat. In addition, the calorie distribution of breakfast, lunch and dinner should be reasonable, and the calorie ratio of three meals is about 3: 4: 3. If you eat 4-6 times a day, you can divide the extra meals into breakfast, lunch and dinner according to the time. At the same time, if you eat more than three times a day, try to make the interval and calorie distribution between meals reasonable.
3. Bodybuilding and protein Nutrition.
Protein consists of 20 basic amino acids, 9 of which are amino acids that the human body cannot synthesize and must ingest from food, which are called essential amino acids. Classification: complete protein (containing 9 essential amino acids) and incomplete protein (missing some essential amino acids or insufficient quantity).
Fish, meat, poultry, eggs, milk and seafood can provide full-price protein, while protein provided by plant foods is generally non-full-price protein. Through the mutual collocation of different plant proteins, the utilization rate of plant proteins can be improved. Bodybuilders' demand for protein depends on the intensity, frequency, duration, purpose and muscle size of sports training. Generally speaking, the demand for protein increased to more than 0.6 grams per kilogram of body weight/kloc-0 per day during the muscle gain period, and the demand for protein increased to more than 2 grams during the fat loss period. Many bodybuilders think that the more protein eats, the more muscles he grows. As a result, he consumes too much protein, and some even reach more than 3 grams per kilogram of body weight. This will not only easily lead to excess calories and increase body fat, but also easily lead to dehydration and acidification of body fluids, increase the loss of calcium, cause fatigue, make it difficult for the body to recover after exercise, increase the metabolic burden of the body, and be harmful to health. On the other hand, bodybuilders also need to supplement protein supplements, because bodybuilders have a growing demand for protein, but if they only rely on food, they will often cause excessive fat intake; The utilization rate of processed protein (such as whey protein) is often higher than that of food protein; Some supplements, such as glutamine, ornithine, HMB, etc., have special functions that ordinary foods do not have.
4. Bodybuilding and carbohydrate nutrition
Classification: According to the length of sugar chain, it is divided into monosaccharide, oligosaccharide and polysaccharide. Monosaccharide refers to glucose, fructose, galactose, etc. , mainly from fruits, milk, honey and other foods; Oligosaccharides refer to sucrose, maltose, oligosaccharides, etc. Polysaccharides come from various staple foods, beans and root foods. Energy supply characteristics of carbohydrates: fast production capacity; Low oxygen consumption; When lacking oxygen, energy can be supplied by anaerobic glycolysis; Metabolites are carbon dioxide and water, which are harmless to the body; Can improve the utilization rate of creatine; It can also improve the immune function of the body. Supplement method: 2-3 hours before exercise, adopt a low-fat and high-carbohydrate diet, and supplement 250-250 ml of sports drinks immediately before exercise; Replenish 15-20 minutes during exercise 120-250ml sports drinks; It is the best time for muscle glycogen to recover immediately after exercise, and it is also the best time for muscle to absorb other nutrients. 50 grams of carbohydrates should be supplemented as soon as possible, and then 1 time every 2 hours, and 100 grams has been supplemented within 4 hours. It is worth reminding that the sugar concentration of sports drinks should be 5-10%; For athletes who lose fat, supplementing sugar immediately before exercise will weaken the decomposition of fat during exercise; Pay attention to the combination of sugar supplement with water supplement and electrolyte supplement. Some suggestions on sugar supplementation: make full use of the best opportunity to supplement sugar after exercise; Except before, during and after exercise, try to reduce the intake of processed sugar at other times and switch to foods rich in dietary fiber; Don't eat too much carbohydrate before going to bed for the last time.
5, bodybuilding and fat nutrition
Classification: Triglycerides, Cholesterol, Phospholipids. Among them, triglyceride is a form of energy storage and a nutrient that bodybuilders need to limit. Excessive intake will not only cause obesity, but also cause high cholesterol in the body, which will affect the health of the cardiovascular system. Triglycerides contain three fatty acids. According to the different chemical structures of fatty acids, fatty acids can be divided into saturated fatty acids and unsaturated fatty acids, among which linoleic acid and linolenic acid are essential fatty acids with various physiological functions. Low fat intake will easily lead to the lack of essential fatty acids and VE, which will affect the absorption of fat-soluble vitamins. Saturated fatty acids come from sports fat, cream, cheese, chocolate, palm oil and so on. Unsaturated fatty acids come from various vegetable oils, nuts and some seafood. In order to maintain ideal body fat, dietary fat calories should not exceed 20% of total calories, including saturated fat 5%, monounsaturated fatty acid 8% and polyunsaturated fatty acid 7%. Therefore, bodybuilders should choose foods with low fat content and limit the amount of edible oil. Fat can only provide energy when it is aerobic. Blood sugar and muscle glycogen give priority to energy supply during exercise. After 20-40 minutes of exercise, muscles can make maximum use of fat. The proportion of fat participating in energy supply is different with different exercise intensity. For example, when you exercise at an intensity of 50% of your maximum heart rate, you burn 7 kilocalories per minute, 90% of which comes from fat; When you exercise at 75% of your maximum heart rate, you burn 14 kcal per minute, 60% of which comes from fat.
6. Bodybuilding and vitamin and mineral nutrition
Classification: Vitamins are divided into fat-soluble and water-soluble. The former includes vitamins A, D, E and K, while the latter includes vitamins C and B vitamins. Minerals are divided into major elements such as potassium, sodium, calcium, magnesium and phosphorus and trace elements such as iron, iodine, copper, zinc, manganese, chromium and vanadium. Functions: Vitamin C, Vitamin E, β-carotene, lycopene, manganese, selenium, etc. It can prevent free radicals from harming the body. Vitamin B 1, vitamin B2, vitamin PP and other B vitamins are closely related to energy metabolism. Electrolytes in minerals have many functions: maintaining the volume and osmotic pressure of intracellular and extracellular fluids; Maintain the acid-base balance of body fluids; Maintain the excitability of muscles and nerves; Proper electrolyte will improve thermoregulation; Constitute the constitution. During high-intensity exercise, vitamins and electrolytes are consumed in large quantities, and the exercise ability decreases, making it difficult to eliminate fatigue. If it is not supplemented in time, it will affect the repair of muscle cells and the recovery of physical fitness. Dietary survey shows that vitamin B 1, B2, A, nicotinic acid, calcium and so on. It is an element that athletes are easy to lack. Vegetables, fruits and some animal products contain different kinds of vitamins and minerals respectively.
7. Fitness and water
60% of the adult's body weight is water, and water participates in all metabolic processes. Ordinary adults need about 2 liters of water every day, while bodybuilders need more. Supplementing water is not only important for maintaining exercise ability, but also helpful for gaining muscle and reducing fat. When the body fluid loss is greater than 2% of body weight, the athletic ability will decrease 10- 15%, and when the body fluid loss is greater than 5% of body weight, the athletic ability will decrease by 20-30%. Supplement method: supplement 250-500ML of liquid 2 hours before exercise and 125-250 liquid immediately before exercise; During exercise, supplement 15-20min with 120-250ML liquid; How much weight did you lose and how much fluid did you add after exercise? Don't replenish liquid only when you are thirsty, let alone white water, because white water will aggravate the loss of water and other nutrients. At the same time, try to avoid using carbonated drinks, concentrated juice, tea, coffee, beer and other supplementary water. It is best to use sports drinks, which can not only supplement water, but also supplement sugar, vitamins and electrolytes.
8, bodybuilding and dietary fiber
Dietary fiber is a kind of polysaccharide that cannot be digested and absorbed by human body. It has the following functions in weight control: increasing satiety; Reduce the change range of insulin after eating; Digesting and absorbing foods rich in dietary fiber will consume more calories; Reduce cholesterol and triglycerides, and have the effect of clearing intestines.
9. Common wrong practices
Eat more whole eggs. Pay too much attention to protein and eat too much high-protein food. Ignore the importance of carbohydrates and eat less staple food. The distribution of calories per meal is unreasonable, with less breakfast and more dinner.
Video: Can you grow muscles by eating egg whites?
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