Muscle fibers will be slightly damaged under resistance training or gravity, and muscles will recover and promote muscle growth under physiological action.

One or three necessary conditions of fitness and muscle building plan: training+diet+rest.

(1) Strength training is the key to slightly damage muscle fibers and gain muscle.

(2) Energy supply in diet plan 1 "muscle repair+exercise".

(3) Adequate rest is one of the important stages of muscle growth.

Fitness and muscle training program-strength training

(1) For beginners, it is more appropriate to choose light weight and low intensity strength training in the initial stage.

(2) The initial intensity of strength training can be lower, and the intensity can be gradually increased to enhance the muscle stimulation effect, promote muscle fiber injury and stimulate muscle growth.

(3) During training, the training action ends with exhaustion. Try to choose the weight that has just been used up for 8~ 12 times, and you can choose to do the heavier weight of 1~2 group.

Fitness and Muscle Building Program-Diet Program

(1) Nutritional supplement after muscle exercise is very critical, and the body can't achieve good fitness effect without energy.

(2) In the daily diet, it is necessary to supplement high-quality protein, and it is appropriate to have 2q protein per kilogram of body weight every day. Training intensity of adjusting intake. Common sources of high-quality protein are: eggs, milk, chicken breast, fish, beef, protein powder and so on.

(3) In the diet, the role of carbohydrates is also critical. It is advisable to have 4-7g carbohydrates per kilogram of body weight every day. Adjust your intake according to your training intensity. If your training intensity is high, you can exceed this intake. Common carbohydrate sources are: brown rice, potatoes, corn, sweet potatoes, bread and so on.

Fitness and muscle building plan 1 ensure rest

(1) Ensure 7-8 hours of sleep every day, don't stay up late, ensure normal rest rules, and provide energy for training.

(2) Since each muscle group has a rest time of 48 hours after exercise, it is recommended that each part should be trained no more than twice a week.

We should make a fitness and muscle building plan according to our actual situation, and rationally allocate training plans, diet plans and rest. Regular persistence can have a good muscle building effect.