So in fact, simply speaking, fitness is a three-step high-intensity exercise, so what are the three parts? It is divided into reducing fat, increasing muscle and reducing fat again.
So why is there such a step? One by one, first of all, because most young people in our country are obese and unhealthy, when we first step into the gym, we must first lose excess fat, so that our bodies can be charged to the point of gaining muscle.
So what is muscle gain? To gain muscle is simply to gain weight, but it is not the same as gaining weight, because we should know that although gaining muscle needs to gain weight, we are trying to gain muscle, but it is also impossible.
Then why do you want to lose fat? Because when you gain muscle, you will also gain excess fat in your body, which will cover up our muscles. Then when you gain muscle, we will lose fat and make your figure reach a beautiful line.
So what should we do in these three periods?
What exercise should I do first to lose fat?
Jogging is a simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat, and achieve the effect of slimming. It is worth noting that the real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. Jogging for more than 30 minutes can not only exhaust glycogen in the body, but also utilize fat in the body.
In short, as long as you exercise, you can lose weight (exercise for enough time and intensity), do housework, dance and climb stairs. The exercise time should be long enough and the intensity should be strong enough. Not if you don't breathe after exercise.
So what should I do to gain muscle?
First, for muscle gain: muscle gain is inseparable from strength training. Stretching before strength training can improve athletic ability and reduce the risk of injury. Stretching after fitness can promote the blood circulation of local muscles, increase the recovery speed of the body, make the "excessive recovery" better completed, and indirectly accelerate muscle growth. Second, for fat reduction: stretching can speed up the recovery of the body and improve the overall exercise.
The third step is to control your diet when you lose fat again.
Keep a cup of oatmeal every day, 150g sweet potato, a cup of milk, four egg whites, a whole egg, a bowl of vegetables and a banana (often eat bananas, here is the role of bananas: bananas are rich in nutrients such as potassium, magnesium, carotene, thiamine, nicotinic acid, vitamin C and vitamin E). Among them, the most important potassium and magnesium are very important for fitness people. Potassium can help muscle contraction and prevent muscle spasm, and magnesium can eliminate fatigue.
After this, you will be a fitness god!