1. Lift heavy objects gradually. The goal of beginners is to achieve a certain number of repetitions and a certain weight, such as 10 50 kg bench press exercises. In the second week, add 2.5 kilograms, and so on until the weightlifter can only complete 6-8 repetitions.

Then, their goal is to repeat 10 times at the current weight of 6-8. In fact, the only way to improve fitness is to make muscles bear more strength on the basis of what is usually called progressive resistance training.

In fact, if you apply the same strength to your muscles every day, there will be a plateau. Stagnation will prevent progress and may reduce achievements. If a person finds that he can't increase the training weight, then he may have overtrained, which needs to be solved before further improvement. Reference fact 10.

2. Take at least one gram of protein per pound of body weight. Most bodybuilders today, even ordinary athletes, know that protein is an important nutrient.

However, what many people don't realize is that in order to achieve their physical goals, the demand for protein is greater than previously thought.

In many areas, people still think that 70-80 grams per day is acceptable. This has been proved to be wrong. Protein is a compound, which is very important for many biological processes, especially for bodybuilders and muscle building. The process of transforming amino acids synthesized in protein into protein for repair and reconstruction can only take place when a sufficient amount of protein is ingested.

Considering that bodybuilders exert more pressure on muscles than ordinary people, their diet should contain a higher proportion of protein. A good starting point has been in the fitness circle for some time, that is, one gram of protein per pound of body weight. According to my experience, the more the better. Many people consume almost twice as much.

As far as body shape is concerned, protein intake may be the second most important variable after training intensity. Foods rich in protein include eggs, milk, chicken and red meat. Eggs are the food with the highest biological value. Try to take 30-40g of protein 5-7 times a day. One reason for insufficient intake is the lack of protein, which is usually attributed to the inconvenience caused by correct eating time and plan: supplements can help in this respect.

A good whey protein supplement has been proved to be the most effective. If mixed with milk, it can provide about 30 grams of protein. This can be cooked instantly. Indeed, the importance of protein cannot be overemphasized.