Because most people's training methods in the gym are bodybuilding Wade system, so many people think that fitness is a low-level form of bodybuilding. Actually, this is a misunderstanding.
Then let's take a look:
1. What is a bodybuilding competition?
Ordinary people think that, generally speaking, bodybuilding competition is to see the size of muscles. Whoever has big muscles and heavy weight will win the championship easily. Actually, it's not like this. The standard of bodybuilding competition requires that your muscles can present the perfect proportion and the best degree of muscle separation under the condition of being as large as possible (which means that every muscle of yours can be seen as clearly as a medical anatomical map, and every muscle of yours can be seen clearly by the judges, instead of being kneaded into a ball like ordinary people). )。
Second, from a macro perspective.
Bodybuilders are generally divided into seasonal and non-seasonal. The four seasons are as short as three months and as long as six months.
In the off-season, I mainly work hard on my diet and suddenly gain weight.
Bodybuilding training can be simply divided into two purposes: 1 reducing fat and 2 increasing muscle.
But in fact, while gaining muscle, it will inevitably increase the body's fat content, and reducing fat will inevitably reduce the body's muscle content. We ordinary amateurs tend to lose fat slowly and gain muscle at the same time. A big difference between amateur bodybuilders and professional bodybuilders is that there is no specific period to gain muscle and lose fat, and there is no deliberate requirement for diet. The requirement is to gradually gain muscle and lose fat, but the speed is slow and it is easy to encounter bottlenecks, but the advantage is relatively healthy.
Professional bodybuilders are the opposite. They usually add a basic diet after intensive training every day in the offseason, mainly to gain muscle, and the side effect is that body fat will also increase. In the following season, they increased the intensity of training, controlled their diet (but the diet they controlled was actually very large compared with ordinary people), brushed off the fat outside the muscles and exposed the lines.
There are still terrible things to do in the season, such as dehydration: "Two weeks before the game, you must drink one or two barrels of bottled water every day (that is, bottled water on the water dispenser). As a result, the kidneys are used to this intensity of urination, and then they run stairs in cotton-padded jackets three days before the game without entering the water. Because the kidneys are used to the previous amount of urination, these three days are the same, and they can be dehydrated quickly. 」
It is necessary to say a digression here. There are many pictures on the internet to compare some athletes' in-season and out-of-season pictures. It seems that he changed from a fat man to a muscular man in a few months, but in fact he has practiced for many years and has a lot of muscle content, but it is covered with fat. Don't imagine that you have lost a few months before you become like this. Muscle and fat are two different things. Such pictures mislead many people.
Third, from a microscopic point of view.
It's no more than two o'clock now.
1, training.
At that time, Schwarzenegger used the dual differentiation training method, that is, training once during the day and training once at night, with an interval of at least 8 hours. Practice on Saturday.
But in fact, this kind of training is totally unsuitable for ordinary amateurs. Huang, a bodybuilder in Taiwan Province Province, wrote in his latest detailed explanation of bodybuilding (third edition) that amateurs can fully meet the needs of training and muscle growth as long as they practice three times a week, while the method of practicing on Saturday is the practice of bodybuilders and is not suitable for ordinary people.
2, diet.
Here is the principle of muscle growth.
In fact, the gym doesn't grow muscles. In the gym, your training will make muscle fibers come out of small holes. protein, come home and replenish them to fill these holes. In the process of filling, the original muscle fibers will gradually become larger, which is the principle of muscle growth. If we continue to train muscles before they recover, causing more injuries, then muscle fibers will become more and more fragile, worse and worse, and even injured. The average bodybuilder can not only ensure the basic diet with high protein and high carbohydrate, but also use tonics such as testosterone, creatine, protein powder and nitrogen pump, so the diet recovery is much faster than that of ordinary people.
Even if the tonic is removed, the diet of most people, even if they train in the gym for ten years in the most scientific and efficient way, can't keep up with professional bodybuilders. Many people worry that they will become the so-called "muscle man", which is purely groundless.
It is worth mentioning that in foreign countries, especially in the United States, basically all bodybuilding exercises take steroid hormones. In fact, after the World Cup began in the 1990s, the US team selected the top 15 athletes from NPC nationals to participate in the competition, and then often none of the top 15 athletes passed the urine test. (See the documentary Bigger, Stronger and Faster for details, which records the use of drugs by American bodybuilders and Huang's detailed explanation of the latest bodybuilding (third edition). )
Fourth, the negative effects of bodybuilding.
1, basal metabolic rate increases, and the body needs more calories every day. From the evolutionary point of view, this is negative, but as far as the overnutrition in modern society is concerned, it should be positive.
2. Long-term intake of protein has great pressure on internal organs.
3, more is the side effect of drug abuse.
Five, bodybuilding is only a system of strength training.
1. bodybuilding, physical fitness and fitness
The purpose of bodybuilding is to keep fit, aiming at muscle hypertrophy and extremely low body fat.
If ordinary people use bodybuilding training methods to keep fit, they can be called "amateur bodybuilding enthusiasts" or "body fitness enthusiasts" according to the training purpose.
Some people not only think that fitness is a low-level form of bodybuilding, but also confuse "physical fitness" with "fitness". In fact, fitness also includes many systems, including body-oriented crossfit, skilled parkour and gymnastics, strength-oriented weightlifting, weightlifting and strong man, and body-oriented physical fitness and bodybuilding.
2. Prejudice
Many junior and intermediate coaches in gymnasiums only know bodybuilding and don't know other training systems, thinking that bodybuilding is all about strength training.
At the same time, some trainers who practice weightlifting, strong man and weightlifting look down on those who practice bodybuilding system.
Both of the above are prejudices.
There is nothing wrong with fitness itself. The mistake is that gyms in China generally only have bodybuilding as a training system. These two years have changed to some extent.
Bodybuilding, weightlifting, strong man and weightlifting are also called the four strength training systems. Pay attention to muscle hypertrophy, absolute strength, strength endurance and strength speed of strength quality respectively.
Trainers should not be bothered by nouns and training systems. These things should have served their own training purposes, rather than being the gimmicks of marketers.
Let me share my experience, and you can also be your own fitness instructor-WeChat official account "Chen Bailing's soy sauce table" ID: soychen 0 1.