Many people choose to run as long as they exercise, and do as little aerobic training as possible in the process of gaining muscle, because excessive aerobic training will only reduce our muscle mass. In order to strengthen muscles, aerobic training 1-2 times a week is enough. The purpose of doing this is to improve cardiopulmonary function, so it is not difficult to do weight training.

Especially for bodybuilders who gain muscle, protein is essential, and protein is the main component of muscle. Without protein's intake, it is difficult for muscles to grow. The reason why many people don't exercise much is that they eat less protein. Without protein, muscles will never develop. Generally, the daily intake of protein for muscle gain is 2 g/kg body weight, for example, 70kg body weight, so you need 140g protein.

Some foods high in sugar and fat must be restrained, because these foods are not full themselves, and the calories are extremely high, such as chocolate, cola, sprite, fried chicken chops, donuts, cakes, oily meat and so on. Reduce carbohydrates and increase protein.

1. Carbohydrates can provide energy for the body and ensure the normal operation of body cells and tissues.

2. protein is an important raw material for building and repairing the body, and it can also convert a small part into energy and provide it to the body. If protein's intake is insufficient, but the carbohydrate exceeds the standard, it will greatly reduce the fitness effect.

In our daily life, we should eat more foods with low fat content and high protein content, such as eggs, lean meat, beef, milk and chicken breast. Appropriately limit the amount of carbohydrates, such as rice, noodles, potatoes, sweet potatoes and other foods; Protein and carbohydrate can be arranged in 4:6 or 5:5.

In addition, if you feel tired after training, you should increase the intake of carbohydrates appropriately, and if the fat loss is not obvious, you should reduce the intake of carbohydrates appropriately.

Don't focus too much on abdominal muscles, big muscle groups are king.

Large muscle group is the key to gain muscle and reduce fat. Only by exercising large muscle groups can the body achieve better exercise results. Legs, back, shoulders and chest are the most critical parts of the whole body.

Legs are particularly important. Research shows that leg training is very helpful to the growth of arm muscles, because it is the largest muscle group in the human body, and exercise can keep the body at a good hormone level.

Don't focus too much on the training of arms and abdominal muscles, legs, back, shoulders and chest. You should also train at least once a week.

2. The combination of body shape and weight has better training effect.

Heavy weight can give more stimulation to muscles and force the body to become stronger to adapt to the intensity of training, thus achieving the purpose of increasing muscles.

However, light weight training is very helpful to improve muscle endurance, which can strengthen the overall training intensity and fitness effect in the future.

Of course, the heavy weight does not need to reach the impact limit every time, and it can be arranged to do 8~ 12 times, which is only the exhausted weight, and occasionally it can break through 3~4 times, which is only the exhausted weight.

Small weight is not the less burden, the better. The choice of weight should be that you are exhausted after doing 12~ 15 times, and try to be exhausted with a small weight every time.

3. Arrange reasonable aerobic exercise, and don't forget to stretch!

If you have high fat, but you are not the strength type that needs to store fat-refer to weightlifters, then you still need aerobic training, because it is the most effective means to burn fat in a short time.

Of course, some people say that the comprehensive fat burning after anaerobic training is also high, but what we said earlier is that anaerobic training is not as good as aerobic exercise in a short time.

Generally, aerobic training will be carried out after anaerobic training, which can prevent you from having no strength to carry out high-intensity anaerobic training after aerobic training.

For some friends who have low muscle level and love aerobic exercise, you can try to do high-intensity intermittent aerobic training and appropriately increase anaerobic training, which is much better than your single aerobic training.

Of course, don't forget to warm up before exercise and stretch after exercise!