There are many purposes of fitness. As I am a thin man with slender limbs, the goal of fitness is simply to gain muscle, just like the arrow on the cover.

Keep provides the function of customizing courses, which is suitable for small white students who have no fitness foundation. Considering that I have practiced Taekwondo for two years, and the running distance has reached 800+km in recent years, I still have confidence in my physique, so I choose my own training from the action library.

Aerobic exercise to lose weight, anaerobic exercise to gain muscle, so in the process of gaining muscle, I reduced running exercise.

Keep divides the training difficulty into five grades, K 1-K5. At the beginning of training, the difficulty was set at K 1 to activate your stiff body. Gradually add some K2 actions. On the second day after training, muscles will feel pain corresponding to training. Of course, for us, pain is like a desire for muscles. Therefore, after training, only by properly supplementing food can muscles grow.

K 1, K2 mixed training for a period of time, after the muscle pain disappeared, K2 can be fully trained. Keep defines K2 difficulty as a junior bodybuilder, so it has entered the door of fitness.

After training, you should supplement nutrition and leave enough rest time, because muscles grow in rest. Generally speaking, online rest is 48 hours, which means practicing once every other day. If you have strong recovery ability and can keep up with nutrition, it is not bad to keep practicing every day.

At present, it has been persisted for two months, and the total training time is more than 3000 minutes. The muscle lines on my body are still coming out, but my weight has remained stable, and I have encountered difficulties in the process of achieving the goal of increasing muscle. So I bought a private training class, and the experienced fitness instructor gave me some targeted suggestions and solved some of my puzzles about fitness.

The following is my summary of the teacher's guidance to me in the private education class.

1, diet

Diet is the most important thing in the process of muscle gain, and it is possible to gain muscle if the intake is greater than the consumption. In terms of dietary intake, we should focus on the following indicators: protein, carbohydrates, unsaturated fatty acids and various vitamins.

There is a certain proportion between the intake of each index and the body weight, but the proportion mentioned by the coach (2-2.5g/kg in protein) is different from that seen on the Internet (1.2- 1.8g/kg). Xiaobai users still can't control it so well, so I think it is simply eating more than usual during the muscle gain period.

In protein's intake, remember to eat more meat for lunch and dinner. You can drink protein powder after training. If meat is too expensive, then eggs are the most suitable food to replace, and 2-4 eggs a day are indispensable; Carbohydrate is the staple food we usually eat. When we are full at every meal, we can supplement it with bread or biscuits at 10 am and 4 pm to prevent hunger. Unsaturated fatty acids are vegetable oils, so it is good to pay attention to them at ordinary times; Vitamin supplementation depends on vegetables or fruits for each meal. If it's not easy to control, buy a bottle of multivitamins and take one after training.

Step 2 cultivate

Just starting fitness, just like a baby just learning to walk, needs the guidance of experienced people. For fitness, it is to know the exercise parts of each training, and then do the whole body training, not favoring every muscle of the body and loving yourself.

For example, if you have been practicing pectoralis major and neglected latissimus dorsi and trapezius, your shoulders will be pulled forward by pectoralis major. While practicing latissimus dorsi and trapezius muscles at the same time, the shoulders will be stretched in both directions and kept in a perfect position.

Step 3 act

Every set of training movements should be done carefully. Muscles grow by stretching and contracting. Warm-up, formal training and stretching are a complete training process. Only by taking every movement seriously can muscles grow healthily.

Only when the movements are standard can you develop the corresponding muscles, otherwise you can only get twice the result with half the effort. When training with Keep video, carefully observe the coach's movements, or ask a friend to help you look at the standards of movements and stick to it.

Before I know it, 20 17 will be a quarter of an hour, and I'm already on my way to achieving my goal. How far is it? It is still unknown. But I know that muscle lines are the most beautiful, and we should take fitness as a lifelong career, starting with one hour of training every day.