1, just want lines, not too strong. In the end, these friends still have no muscles after practicing for several years.

In fact, muscle growth requires several preconditions. My personal summary is: training methods, training intensity, diet structure and self-absorption metabolism. Only when these four conditions are met can muscles grow.

Fourth, self-absorption metabolism is the most deadly, which is also the main reason why many thin friends fail to build muscle. Because of their own digestion or absorption problems, these problems affect the effect of muscle gain. Fat people are easier because they often digest well. As long as the training method is correct and the intensity and diet structure keep up, it is easier to counterattack than thin people.

2. How long will it take to develop abdominal muscles?

Most people will ask this question without thinking, regardless of their endurance. Can I make a plan for you to do 100 thousand sit-ups every day? You can't eat it all, and you can't lose weight just by your stomach. If you want to lose weight, your whole body fat will fall off, and of course your muscles will fall off, which is inevitable.

Just thinking about partial weight loss is unrealistic unless you have liposuction. In fact, the appearance of abdominal muscles has little to do with practicing or not. The appearance of abdominal muscles is related to body fat rate. As long as your body fat rate is low enough, your abdominal muscles will be exposed.

3. Can simple aerobic exercise reduce fat?

The answer is yes. Any exercise can reduce fat, as long as you insist, but compared with keeping in shape, pure aerobic only consumes its own fat by increasing the daily consumption of exercise. If you stop exercising one day and continue to follow the original diet, you will still rebound.

It's easier to maintain. By increasing strength training and muscle content, we can improve our basal metabolism and make our body more relaxed (basal metabolism can be considered as the heat needed for our organs to operate without exercise every day, you know, a lying elephant consumes more calories every day than an ant running with all its strength).

Diet articles

You must have breakfast. If you skip breakfast, you may eat more at lunch, and in response to your skipping breakfast, your body will force you to absorb and store more fat in response to your skipping breakfast.

This is the fundamental reason why many people eat less and are still fat. If a person does not eat a meal, the basal metabolism will drop by about 30% (basal metabolism is the calories consumed by organ operation every day, for example, if you eat three meals a day, the basal metabolism will drop, because that meal will be consumed by all organs involved in coordinated operation, and these organs consume calories).

Like my basal metabolism of 2000 calories, I should eat 500 calories for breakfast every morning, but I didn't eat it. My body base has been reduced by 600 calories, eating 500 calories less and consuming 600 calories less, which is equivalent to being hungry all morning and adding 100 calories.

Speaking of which, I have to ask why eating less and eating more meals will make you thin. Because of eating more meals, our bodies will work many times a day, and our basal metabolism will be improved. Friends who eat the same food and eat more meals will lose weight for this reason.

Because all organs need heat to run, the best principle of reducing fat is to eat a little when you are not hungry, eat less and eat more meals, and try to avoid high-calorie foods. Coarse grains are the first choice for reducing fat, because they are rich in dietary fiber, resistant to digestion and hunger.

Training articles

1, about the priority of strength training and running:

Generally, you should practice dumbbell barbell strength training before running.

At the beginning of exercise, you consume food and glycogen in your blood first, but if you practice strength first, your body will start to consume food and glycogen during strength training. When you finish practicing dumbbell barbells, your body will not use enough food and sugar to maintain running, and start to lose fat as soon as you run. But if you run first, it's over. When you come down, your body doesn't have glycogen to maintain strength training, so your body needs to break down muscles to maintain strength training!

There is also a general problem. After running for a long time, I haven't found any body changes. There are body fat and body surface fat in the body. What is attached to the internal organs of the body must consume the body at first, and then it is outside. If you want to change your body shape, you have to weigh at least ten pounds to change it.

2, the arrangement of novice training

The first and last thing I do when I go to the gym every day is stretching. The first stretch is mainly to warm up, and the last stretch is mainly to relax.

First of all, we should be familiar with the body which are large muscle groups, which need 72 hours to recover, and which are small muscle groups, which need 48 hours to recover.

Large muscle groups can practice once every three days, and small muscle groups can practice once every two days. Chest, latissimus dorsi, quadriceps femoris, these are big muscles, biceps, triceps, deltoid muscles are small muscles, and they are practiced once every three days. There is only one muscle group that can be done every day, that is, abdominal muscles, but I suggest once every two days.

3. My training plan

Training six days a week: on the first day, chest muscles and triceps muscles are aerobic; The next day, back and shoulders+aerobic; On the third day, biceps+aerobic.

Abdominal muscles are inserted once every two days, and you can choose your favorite aerobic exercise.

Fat friends, running is not recommended, because running has a greater impact on joints (you can choose to ride a bike or walk slowly). Step by step, ten minutes on the first day, then one minute every day, and one minute every two days after 20 minutes, until you can do aerobic for 30 minutes. Personally, I prefer riding a bike because I can watch my mobile phone. Ha ha ha, time flies faster.

4, training action selection

The more movements, the better the combination. The more movements, the more balanced the muscle development. Understand several priority principles:

Principle of giving priority to major muscle groups: For example, today we are planning the chest and triceps brachii. Chest is the main muscle group, and pectoral muscle is preferred.

Principle of fostering strengths and avoiding weaknesses: For example, most people's upper chest and back shoulders are weak, so they should practice first when training.

High specification, high stability and high risk factor are preferred, such as free instruments and fixed instruments. Free instruments should be given priority because they need balance and higher control.

The training plan is like this:

On Monday, you can choose six chest movements. Each movement has 6 groups of 8/ 12, and the weight increases and decreases. The initial weight is 60% of the maximum weight you can bear, and then gradually increase.

Four movements of triceps are optional, twice a week, with different groups. Triceps and chest are put together because triceps play an auxiliary role in chest training.

Four movements of abdominal muscles, running for 30 minutes, novice can be changed into four groups, super novice two groups.

On Tuesday, six movements are performed on the back, and three or four movements are performed on the shoulders, preferably behind the shoulders. On Wednesday, leg and biceps, abdominal muscles repeat Monday's training on Thursday, but change the movement order. Saturday and Friday are the same. On Sunday, I rest, eat and drink water. Haha, the so-called eating and drinking means that I can eat what I want in a small amount without too much control!